Thursday 11/30

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

100M Run- Forward

100M Run- Backwards

100M Run- Side step switching every 3 steps

100M Run- Karaoke Switching every 3 steps

Metcon

Metcon (AMRAP – Reps)

“Three Cheers”

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs. If unable to run, complete one of the following:

250 Meter Row

14/10 Calorie Assault Bike

CAT- 2

AMRAP 18:

3 Kettlebells Swings (53/35)

3 Box Jump Overs (24/20)

200m Run

6 Kettlebells Swings (53/35)

6 Box Jump Overs (24/20)

200m Run

9 Kettlebells Swings (53/35)

9 Box Jump Overs (24/20)

200m Run



Climbing by 3’s until cap.

***200m run counts as 1 rep

*Must finish 132 reps to qualify for RX (complete the round of 18 including the run)

CAT- 3

AMRAP 18:

3 Kettlebells Swings (35/27)

3 Box Jump Overs (24/20)

200m Run

6 Kettlebells Swings (35/27)

6 Box Jump Overs (24/20)

200m Run

9 Kettlebells Swings (35/27)

9 Box Jump Overs (24/20)

200m Run



Climbing by 3’s until cap.

***200m run counts as 1 rep

CAT- 4

AMRAP 18:

3 Kettlebells Swings (27/18)

3 Box Step Overs (20)

100m Run

6 Kettlebells Swings (27/18)

3 Box Step Overs (20)

100m Run

9 Kettlebells Swings (27/18)

3 Box Step Overs (20)

100m Run



Climbing by 3’s until cap.

***100m run counts as 1 rep