Tuesday’s WOD

Announcements

There will only be one class on Labor Day 09/04/2017 at 8am

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Easy Bike

1 Minute Down Dog with foot pedel

:45 Seconds Medium Bike

:45 Seconds Spidermans

:30 Seconds Faster Bike

:30 Seconds Air Squats

Conditioning

Warm-up (No Measure)

Wallball EMOM

5 Minute EMOM-

8 Wallballs

CAT 2- 20/14lbs

CAT 3- 14/10lbs

CAT 4- 10/8lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

“Double Dip”

CAT 2

AMRAP 15

50 Double Unders

25/18 Calorie Bike

15 Dumbbell Hang Squat Cleans (50/35)

*If all bikes are taken use rowers

CAT 3

AMRAP 15

50 Double Unders / 150 singles

25/18 Calorie Bike

15 Dumbbell Hang Squat Cleans (35/25)

*If all bikes are taken use rowers

CAT 4

AMRAP 15

50 Single Unders

18/10 Calorie Schwinn Bike

15 Dumbbell Hang Power Cleans (Pick a light weight)

*If all bikes are taken use rowers