CrossFit Uncensored – CrossFit
Join us tomorrow, Saturday Dec 23rd at 8:30 am, for our 12 days of Christmas WOD!
Warm-up (No Measure)
Lateral Line Hops
Forward and Back Line Hops
Push-up to Down Dog
“Heartbreak Kid” is a CFNE Benchmark Workout. The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.
10 Front Squats *From the floor (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
*13:30 min Qualifier- Beat the time or lose the RX
10 Front Squats *From the floor (135/95)
50 Double Unders / 150 singles
10 Front Squats*From the floor (75/55)
20 Pull-Ups (Bands or Jumping is allowed)