Wednesday 12/06

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

2 Mile assault bike split between two partners

*Break up Bike evenly between you and a partner. One partner bikes while the other does plank hold

Metcon

Metcon (Weight)

“Sweet 16”

1:00 to complete a 200m Run. If they finish in :45 seconds, they have :15 seconds before they begin the power cleans. They have from 1:00 – 2:00 to get through 3 power cleans. Following the power cleans they will return back to the run, alternating for a total of 8 rounds, or 16 minutes. Athletes can choose their own loading on the barbell, but it should be a weight that they can still maintain sound movement. They may stay at the same weight across the board or add weight as they go. If unable to run, complete one of the following:

15/12 Calorie Row

14/10 Calorie Assault Bike

CAT- 2

On the Minute x 16 (8 Rounds)

Odd Minutes – 200m Run

Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

CAT- 4

On the Minute x 16 (8 Rounds)

Odd Minutes – 100m Run

Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Choose a light weight- Focus on form