MONDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

W16: 3 rounds/20 sec per station (No Measure)

PVC Pipe thrusters

Jumping Jacks

Mountain Climbers

Weightlifting

CLEAN AND JERK

-15 min to establish 1 rep max.

WOD

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

CAT 1

-10 Push Presses 135/95#

-15 Box Jumps 30/24″

-20 Deadlifts 135/95#

CAT 2

-10 Push Presses 115/85#

-15 Box Jumps 24/20″

-20 Deadlifts 115/85#

CAT 3

-10 Push Presses 95/65#

-15 Box Jumps 24/20″

-20 Deadlifts 95/65#

CAT 4

-10 Push Presses 75/55#

-15 Box Jumps or Step ups 20/16″

-20 Deadlifts 75/55#

*Push presses should be done from the floor.

Recovery

Warm-up (No Measure)

Roll out legs if there is time.