Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Slow Row/ bike

Active Samson

Medium Row/ bike

Active Spidermans

Faster Row / bike

Push-up to Down Dog

10 Repetitions

Air Squats

Medicine Ball Deadlifts

Medicine Ball Squats

Metcon

Metcon (Time)

“Hangman Jury”

Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh. If unable to row, complete one of the following:

28/20 Calorie Assault Bike

400 Meter Run

CAT 2- RX

3 Rounds:

30 Hang Power Cleans (115/85)

30 Wall Balls (20/14)

30/21 Calorie Row

*18 Minute time cap. Beat the time cap or lose the RX!

CAT 3

3 Rounds:

30 Hang Power Cleans (95/65)

30 Wall Balls (14/10)

30/21 Calorie Row

CAT- 4

3 Rounds:

20 Hang Power Cleans (65/45)

20 Wall Balls (10/8)

20/15 Calorie Row