Monday 11/13

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Weightlifting

Thrusters

Build to a heavy set of 5

Metcon

Metcon (AMRAP – Reps)

“Hopped Up”

CAT- 2

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.

*QUALIFIER- MUST REACH AT LEAST 48 REPS TO QUALIFY FOR RX

CAT- 3

AMRAP 7:

3 Thrusters (75/55),

3 Lateral Burpees

6 Thrusters (75/55),

6 Lateral Burpees

9 Thrusters (75/55),

9 Lateral Burpees

CAT- 4

AMRAP 7:

3 Thrusters (45/35)

3 Lateral Burpees

6 Thrusters (45/35)

6 Lateral Burpees

9 Thrusters (45/35)

9 Lateral Burpees