Thursday 11/09

CrossFit Uncensored – CrossFit

Warm-up

W34: (No Measure)

2 Rounds

100M Run

4 Front Sampson

6 Push Ups

8 Spidermans

Metcon

Metcon (Time)

“Annie Got Wrecked”

Choosing a variation on the rope that athletes can find a consistent rhythm with. Each 200 Meter Run will be completed with a Wreckbag. If unable to run, complete one of the following:

100 Meter Weighted Walk

15/10 Calorie Assault Bike (no arms)

CAT 2- RX

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Heavy Sandbag

*18 MINUTE QUALIFIER. BEAT THE TIME OR LOSE THE RX

CAT- 3

200 Single Unders, 50 AbMat Sit-ups, 200m Run

160 Single Unders, 40 AbMat Sit-ups, 200m Run

120 Single Unders, 30 AbMat Sit-ups, 200m Run

80 Single Unders, 20 AbMat Sit-ups, 200m Run

40 Single Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Sandbag (Big/Small)

CAT- 4

100 Single Unders, 25 AbMat Sit-ups, 100m Run

80 Single Unders, 20 AbMat Sit-ups, 100m Run

60 Single Unders, 15 AbMat Sit-ups, 100m Run

40 Single Unders, 10 AbMat Sit-ups, 100m Run

20 Single Unders, 5 AbMat Sit-ups, 100m Run

Runs completed with Wallball (14/10)