Wednesday 11/22

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog with Foot Pedals

Fast Row

Active Samson

Metcon

Metcon (3 Rounds for reps)

“Doce”

Bringing the intensity with an interval work triplet today. The weights on the barbell get lighter each round and should be something that athletes could complete in 1-3 sets within the workout.

CAT- 2

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

*Must be able to Power Clean 135 to do this CAT

**Must get at least 165 reps total to qualify for RX

CAT- 3

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (75/55)

15 Burpee Box Jump Overs (24/20)

CAT- 4

AMRAP 4:

15/10 Calorie Row

15 Power Cleans (75/55)

15 Burpee Box Step Ups (24/20)

Rest 4:00

AMRAP 4:

15/10 Calorie Row

15 Power Cleans (65/45)

15 Burpee Box Step Ups (24/20)

Rest 4:00

AMRAP 4:

15/10 Calorie Row

15 Power Cleans (45/35)

15 Burpee Box Step Ups (24/20)


CFU Athlete and Massage Therapist, Tiffanie will be at CFU on November 29th, 2017 from 7am to 9am and then again from 5pm to 7pm. Sign up in the box if you are interested!