MONDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Row or Bike

Skill Work

Warm-up (No Measure)

8 MIN KIPPING PRACTICE

-Go over how to kip and what kipping is used for for the beginner athletes.

-Athletes that already know how to kip, practice movements that involve kipping. (Ex. Pull ups, Toes 2 Bar)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

CAT 1

-12 Chest 2 Bar Pull ups

-8 Deadlift 155/105#

-12 Burpee Over Bar

-8 Deadlift

CAT 2

-12 Pull ups

-8 Deadlift 135/95#

-12 Burpee Over Bar

-8 Deadlift

CAT 3

-12 Banded Pull ups

-8 Deadlift 115/85#

-12 Burpee Over Bar

-8 Deadlift

CAT 4

-12 Jumping Pull ups

-8 Deadlift 95/65# (Scale lower if needed)

-12 Burpee Over Bar

-8 Deadlift

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!