Monday’s WOD

CrossFit Uncensored – CrossFit


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Warm-up

W35: 2 Rounds: (30 Second Circuit) (No Measure)

30 seconds of pullups

30 seconds of pushups

30 seconds of situps

30 seconds of squats

WOD

Metcon (AMRAP – Rounds and Reps)

Log all results into WODIFY.

C2 (RX):

AMRAP 18:

18/12 Calorie Row

15 Box Jump Overs (24/20″)

12 TTB

9 DB Front Squats (50’s/35’s)

*this is prescribed and is not scaled. Trainer must okay any athlete attempting this Cat.

C3:

AMRAP 18:

18/12 Calorie Row

15 Box Jump Overs (24/20″)

12 TTB/Knee’s to Elbow

9 DB Front Squats (35’s/20’s)

*will be scaled be further if needed.

C4:

AMRAP 18:

10/8 Calorie Row

10 Box-ups (20/16″)

6 Knee Raises

6 Goblet Squats 27/18 or Air Squats

*trainers may scale down or up depending on athletic ability and form.