Thursday 12/07

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roller Dodgeball

Divide class up into two teams with cones separating the room into two halves. On each end, setup a bench or a box with 3 foam rollers stacked tall on each. The goal of the game for each team is to knock down all of the foam rollers before the other team. If an athlete get hits with a ball or has their ball caught, they must perform 3 burpees in a “penalty” area before coming back into the game. Teams can have 1 athlete guarding the foam rollers at a time. Play a “Best of 3” series or as a 10-15 minute AMRAP.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

Karen

150 Wallballs for time

CAT- 2– RX – 20/14

**8 Minute qualifier. Beat the time or lose the RX

CAT- 3– 14/10

CAT- 4– 8/6