Friday 11/17

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

400 meter run

Metcon

Metcon (AMRAP – Rounds and Reps)

“Air Bags V2”

You go, I go team style workout. Weight on the sandbag should be something that can be completed without dropping every round. Athletes will count a full round when they finish their 200 Meter Row, using poker chips or tally marks to count their scores.

CATT- 2

Teams of 2

AMRAP 25:

10 Sandbag Zercher Reverse Lunges (Big Sand Bag/30lb wallball)

10 Sandbag to Shoulder (Big Sand Bag/ 30lb wallball)

20 Lateral Sandbag Hops

200 Meter Row

Relay style. Athlete 2 can start once athlete 1 leaves for the row.

CAT- 3

Teams of 2

AMRAP 25:

10 Sandbag Zercher Reverse Lunges (Small Sand Bag/ 20lb wallball)

10 Sandbag to Shoulder (Small Sand Bag/ 20lb wallball)

20 Lateral Sandbag Hops

200 Meter Row

Relay style. Athlete 2 can start once athlete 1 leaves for the row.

CAT- 4

Teams of 2

AMRAP 25:

6 Reverse Lunges

6 Medball to Shoulder (10/8)

10 Lateral Hops Over PVC Pipe

100 Meter Row

Relay style. Athlete 2 can start once athlete 1 leaves for the row.