Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W5: 3 Rounds *20 Second Stations (No Measure)

Jumping Jacks

PVC Overhead Squats

Arm Forward Jumping Jacks

Weightlifting

Snatch Balance (3-3-3)

Work on light technique.

Tall Snatch (3-3-3)

Use light weight. Work on technique

WOD

The Heist (Time)

C2 (CFNE):

3 Rounds:

21 Calorie Row

15 Burpees

9 Goblet Squats (53/35#)

C3:

3 Rounds:

21 Calorie Row

15 Burpees

9 Goblet Squats (53/35#)

*scale further if needed. Weights & progressions are just a suggestion in this CAT. (trainers discretion)

C4:

3 Rounds:

15 Calorie Row

15 Burpees

9 Goblet Squats (27/18#)

*scale further if needed. Weights & progressions are just a suggestion in this CAT. (trainers discretion)
10.3.16 CFNE