Tuesday 11/28

CrossFit Uncensored – CrossFit


**LAST CHANCE TO SIGN UP** CFU Athlete and Massage Therapist, Tiffanie will be at CFU TOMORROW November 29th, 2017 from 7am to 9am & from 5pm to 7pm. Sign up in the box if you are interested!

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Active Samson

Scoops

:45 Seconds

Medium Bike

Active Spidermans

PVC Pipe Deadlifts

:30 Seconds

Faster Bike

Push-up to Down Dog

Metcon

Metcon (Time)

“Mixed Feelings”

This workout is a very similar format to the CFNE Benchmark workout, “Cement Mixer.” The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break. If unable to Bike, complete one of the following:

200 Meter Run

200 Meter Row

CAT- 2

5 Rounds, On the 4:00

12 Pull-ups

16 Deadlifts (135/95)

14/10 Calorie Bike

*Slowest time must be below 3:00 to qualify for RX

*YOU WILL ONLY SCORE 1 ROUND’S TIME-SCORE FOR TODAY IS YOUR SLOWEST COMPLETED ROUND

CAT- 3

5 Rounds, On the 4:00

12 Pull-ups (Band OK)

16 Deadlifts (95/65)

14/10 Calorie Bike

*YOU WILL ONLY SCORE 1 ROUND’S TIME-SCORE FOR TODAY IS YOUR SLOWEST COMPLETED ROUND

CAT- 4

5 Rounds, On the 4:00

10 Jumping Pull-ups

12 Deadlifts (65/45)

7/5 Calorie Bike

*YOU WILL ONLY SCORE 1 ROUND’S TIME-SCORE FOR TODAY IS YOUR SLOWEST COMPLETED ROUND