Monday 12/18

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Walkouts

Air Squats

Medium Bike

Spidermans

Sit-ups

Faster Bike

Samson

Push-ups to Down Dog

Metcon

Metcon (AMRAP – Rounds and Reps)

“Four Thirty”

In today’s workout, the weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm) unbroken if they needed to. Looking to choose a toes to bar variation that athletes can maintain a rhythm with throughout. If unable to Bike, complete the following:

30/21 Calorie Row

CAT- 2

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

21/15 Calorie Assault Bike

30 Toes to Bar

*Must get at least 2 complete rounds to qualify for RX

CAT- 3

AMRAP 20:

30 Dumbbell Snatches (35/20)

30 Box Jumps (24/20)

21/15 Calorie Assault Bike

30 Knees to Elbow

CAT- 4

AMRAP 20:

30 Dumbbell Snatches (20/10)

30 Step Ups

15/12 Calorie Assault Bike

30 Knee Raises