Jaisaac True Sloan #63

CrossFit Uncensored – CrossFit


1 Year Ago Today! Jais doing MURPH with his CrossFit Uncensored Family. Let’s HONOR him today. He will be with each of us every rep AND step of the way.

Team’s Of Three

Jaisaac True Sloan #63 (Time)

C2(RX)ELITE & ADVANCE ATHLETES ONLY:

If you have a 20# vest wear it with honor for Jais. For a total of 6 runs and 3 rounds/63 reps/21 was his age

*Mountain Run

*1 Round as follows:

(From the ground)

21 Push Press 95/65

21 Back Squat 135/95

21 Pull-ups

21 Ring Dips

21 Deadlifts 185/135

21 GHD Sit-ups / 42 Ab-mat Sit-ups (if no GHD’s Available)

Round 1:

1 Mountain Run (together)

Round 2:

2 Mountain Runs (together)

Round 3:

3 Mountain Runs (together)

C3 INTERMEDIATE ATHLETES:

21 Push Press 75/55

21 Back Squat 105/75

21 Pull-ups (band ok)

21 Ring Dips (band ok)

21 Deadlifts 155/110

21 Ab-Mat Sit-ups

Round 1:

1 Mountain Run (together)

Round 2:

2 Mountain Runs (together)

Round 3:

3 Mountain Runs (together)

*scale weights and progressions further if needed. This is just a guideline. It is okay to walk the mountain. Jais would walk too when he got tired. =0)

C4:

21 Push Press 45/33

21 Back Squats 45/33 /Air Squats

21 Jumping Pull-ups

21 Push-ups (knees ok)

21 Kettlebell Deadlifts 27/18

21 Ab-Mat Sit-ups

Round 1:

200 M Run (together)

Round 2:

200 M Run

Round 3:

1 Mountain Run (together)