Monday’s Wod

CrossFit Uncensored – CrossFit


Join us this Saturday for a special “Welcome to the Box” WOD. All athletes and 6 week challenge members are welcome!

Warm-up

W27: Monkey in the Middle (No Measure)

https://www.youtube.com/watch?v=mnGUyw_WTE4#action=share

You can do a couple groups if the ball is too heavy for some.

– If the ball gets dropped everyone does 3 burpees

– if the ball gets caught the person who thre the ball switches with the “monkey in the middle”.

– Set the clock and play for 3-5 minutes.

Metcon

Metcon (Time)

“Nasty Girls”

CAT 1- RX+

3 Rounds:

50 Air Squats

7 Ring Muscle-Ups

10 Hang Power Cleans (135/95)

CAT 2- RX

3 Rounds:

50 Air Squats

7 Burpee Chest to Bar Pull-ups

10 Hang Power Cleans (115/75)

CAT 3

3 Rounds:

50 Air Squats

7 Burpee Pull-ups or 7 Burpee Jumping pull ups (Do not use bands)

10 Hang Power Cleans (95/65)

CAT 4

3 Rounds:

25 Air Squats

7 Burpee Pull-ups or 7 Burpee Jumping pull ups (Do not use bands)

10 Hang Power Cleans (65/45)

After Party

AP05: Tabata Hollow Rock Tabata Super Mans (No Measure)

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals each movement.

Tabata score is the total reps performed in all of the intervals.