Monday’s WOD

Announcements

HOLIDAY SCHEDULE – Monday December 26th we will have 2 classes at 8AM & 1PM (we will be closed down for the rest of the day).
Tuesday & Wednesday December 27th & 28th Kids CrossFit is Cancelled. CrossFit 8AM & Weightlifting class 6PM Thursday December 29th Cancelled.
CrossFit 6PM Friday December 30th is cancelled.
CrossFit 8:30AM Saturday December 31st is cancelled.

CrossFit Uncensored – CrossFit

Warm-up

400 M Run (No Measure)

Skill Work

Bar Muscle-ups

Choose one of the following:

A. 3 sets of 12 unbroken bar muscle-ups

B. 4 sets of 9 unbroken bar muscle-ups

C. 5 sets of 7 unbroken bar muscle-ups

D. 6 sets of 5 unbroken bar muscle-ups

Rest 1 minute between sets

WOD

Uppercut (Time)

C1(BBB):

4 RFT:

5 Ring Muscle-ups

10 Squat Snatches (115/85#)

15 BJO (24/20″)

C2(CFNE):

4 Rounds:

5 Ring Muscle-ups

10 Squat Snatches (95/65#)

15 Box Jump-overs (24/20″)

C3:

4 Rounds:

3 Ring Muscle-ups (banded ok)

10 Squat Snatches (95/65#)

15 Box Jump-overs (24/20″)

C4:

4 Rounds:

5 Ring Rows

10 Squat Snatches (65/45#)

15 Box Step-overs (20/16″)