CrossFit Uncensored – CrossFit


W12: 2 Rounds Med-ball Partner Toss (No Measure)

5 Overhand

5 Underhand

5 Left side

5 Right Side

5 Front Squat

*should be a good distance between you and your partner.


Warm-up (No Measure)

*20 min to complete!

A. Back Squats (3-3-3-3-3)

5×3 @ 85% of 1RM

B. High Handle Sled Pushes (1-1-1-1-1)

*Perform Sled Pushes in between your sets of Back Squats. One full length each time (To the end of the rink and back). Play around with the weight, there is no perscribed weight.


Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Cat 1 & 2

20 Hip Extensions

10 Pistols

5 Ring Muscle Ups

Cat 3

20 Hip Extensions or Supermans (depending on availability of GHD machines)

10 Banded Pistols

5 Jumping Ring Muscle Ups

*Jumping Ring Muscle Ups –

Use same concept of this video’s progression, but set rings a little bit higher and have athletes jump into the muscle up.

Cat 4

20 Supermans

10 Progression Pistols or Air Squats

5 Ring Rows