Wednesday 11/29

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Spidermans

Side Sampson

Front Samson

Air Squats

Metcon

Metcon (3 Rounds for reps)

“Front Loader”

Working in teams of 3 for this barbell only workout. Barbell weights should be something that athletes could perform 21, 15, and 12 reps unbroken respectively when fresh. It is ok if teams have multiple bars in order to accommodate differences in athletes. Score is total reps at final bar for each movement.

CAT- 2 RX- Weights are Below

CAT- 3- (75/55) (95/75) (135/95)

CAT- 4- (45/35) (65/45) (75/55)

*Do not Score the first 100 reps in each movement. Only score the AMRAP portion of each round

Teams of 3:

AMRAP 7

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

*Do not Score the first 100 reps in each movement. Only score the AMRAP portion of each round

rest 3 minutes

AMRAP 7

50 Front Squats (135/95)

50 Front Squats (155/105)

AMRAP Front Squats (185/135)

*Do not Score the first 100 reps in each movement. Only score the AMRAP portion of each round

rest 3 minutes

AMRAP 7

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

*Do not Score the first 100 reps in each movement. Only score the AMRAP portion of each round