Monday’s WOD

CrossFit Uncensored – CrossFit


Warm-up

W19: Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

MANIC MONDAY WARM-UP

Metcon (Time)

Manic Monday- Wall Sit

Wall sit as long as possible

Squat on wall- Hip crease must be below parallel with knees–

***NO HAND ON YOUR KNEES!

Metcon

Metcon (Time)

“Lava Run”

CAT 1- RX+

1 Mountain Run

50 Overhead Squats (45/35)

1 Mountain Run

50 Thrusters (45/35)

1 Mountain Run

50 Front Squats (45/35)

*25 minute time cap. Beat the time cap or lose the RX!

CAT- 2

800 Meter Run

50 Overhead Squats (45/35)

800 Meter Run

50 Thrusters (45/35)

800 Meter Run

50 Front Squats (45/35)

CAT- 3

400 Meter Run

50 Overhead Squats (35/15)

400 Meter Run

50 Thrusters (35/15)

400 Meter Run

50 Front Squats (35/15)

CAT- 4

400 Meter Run

25 Overhead Squats (35/15)

400 Meter Run

25 Thrusters (35/15)

400 Meter Run

25 Front Squats (35/15)