Monday 10/23

CrossFit Uncensored – CrossFit

Warm-up

W29: Partner Med Ball (No Measure)

200 M Medball Run

10 reps of:

MB Burpees

MB Sit-ups

MB Front Squats

Wallballs

200 M Medball Run

*Partner’s run together, but only one runs with the ball. Completes a burpee then throw the ball to your partner B. Partner B completes a burpee then throws back to partner A. Keep going till you complete each rep for each movement. Partners finish last run tgether, but partner that didn’t run with the ball the first time, runs with the ball.

Metcon

Metcon (3 Rounds for reps)

“Fight Gone Bad”

CAT- 2 RX

3 Rounds of 1:00 at Each Station:

Wall Balls (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps (20″)

Push Press (75/55)

Calorie Row

Rest

*200 rep qualifier- Must get at least 200 reps or lose the RX!

CAT- 3

“Fight Gone Bad”

3 Rounds of 1:00 at Each Station:

Wall Balls (14/10)

Sumo Deadlift High Pulls (55/45)

Box Jumps (20″)

Push Press (55/45)

Calorie Row

Rest

CAT- 4

“Fight Gone Bad”

3 Rounds of 1:00 at Each Station:

Wall Balls (10/6)

Sumo Deadlift High Pulls (45/15)

Box Step Ups

Push Press (45/15)

Calorie Row

Rest