Tuesday 12/19

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Biathlon

Athletes will start by rowing 5 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t have dodgeballs or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for 5 calories. Play for anywhere between 6-8 minutes. Whoever has the most calories at the end is the winner.

Metcon

Metcon (Time)

“Half and Half”

In this team relay workout, partners will complete full rounds before switching. Each partner will complete four rounds. If unequipped with Wreckbags, carry another weighted object. Medicine balls or plates will work in their place.

CAT- 2

Teams of 2

8 Rounds For Time:

200 Meter Row

200 Meter Wreckbag Run (Big Sandbag/ 30lbs wallball)

CAT- 3

Teams of 2

8 Rounds For Time:

200 Meter Row

200 Meter Wallball Run ( 20/14)

CAT- 4

Teams of 2

8 Rounds For Time:

100 Meter Row

100 Meter Run