Monday 12/04

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

200m Run Forward

100m Run Backwards

200m Run Forward

100m Run Backwards

Metcon

Metcon (Time)

“Humpty Dumpty”

In this three rounds for time workout, picking a weight on the barbell that can be completed in 1-2 sets each round. Athletes do not need to stand to full extension on the Box Jump Overs. Wall Balls should be able to be completed in 1-4 sets each round.

CAT- 2

3 Rounds:

10 Power Snatches (115/75)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

*12 Minute Qualifier- Beat the time or lose the RX

CAT- 3

3 Rounds:

10 Power Snatches (95/65)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

CAT- 4

3 Rounds:

10 Power Snatches (45/35)

15 Box Step Overs (Small Box)

20 Wallballs (10/8)