Friday 11/10

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Air Squats

Metcon

Metcon (Time)

“Saved by the Bell”

Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 9 total reps. If bikes are taken, perform one of the following:

10/7 Calorie Row

100 Meter Run

CAT- 2

5 Rounds:

21 Air Squats

15/10 Calorie Bike

9 Alternating Dumbbell Power Snatches (50/35)

*10 MINUTE TIME CAP- BEAT THE TIME OR LOSE THE RX

CAT- 3

5 Rounds:

21 Air Squats

15/10 Calorie Schwinn Bike

9 Alternating Dumbbell Power Snatches (35/20)

CAT- 4

5 Rounds:

21 Air Squats

15/10 Calorie Schwinn Bike

9 Alternating Dumbbell Power Snatches (20/15)