Tuesday 11/7

CrossFit Uncensored – CrossFit

Warm-up

W14: 400 M (No Measure)

*early class 5 ½ laps rink

Metcon

Metcon (Time)

“Kelen Helly”

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

500/400 Meter Row

25/15 Calorie Assault Bike

CAT- 2 RX- *20 MIN QUALIFIER- BEAT THE TIME OR LOSE THE RX

CAT- 3- (BJ-24/20) (WB- 14/10) (KS-35/26) (Banded pull ups OK)

CAT- 4 (Step Ups-20) (WB- 10/6) (KS-26/18) (Jumping pull ups)

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups