Tuesday 01/02

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Spidermans

Medium Row

Push-ups to Down Dog

Fast Row

Air Squats

Metcon

Metcon (Time)

“Nickel and Dime”

Choosing a weight on the kettlebell that athletes know for a fact they can complete all rounds unbroken with. Note that the weight on the front squat gets lighter in the second 5 minute AMRAP. The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round. Run two groups on opposite 5-minute intervals if short on machines.

CAT- 2

21-15-9

Kettlebell Swing (53/35)

Front Squat (115/80) (From Floor)

Calorie Row

Rest 5:00

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65) (From Floor)

Calorie Row

*Score is total time INCLUDING THE REST.

CAT- 3

21-15-9

Kettlebell Swing (35/27)

Front Squat (95/65) (From Floor)

Calorie Row

Rest 5:00

21-15-9

Kettlebell Swing (35/27)

Front Squat (75/55) (From Floor)

Calorie Row

*Score is total time INCLUDING THE REST.

CAT- 4

15-10-5

Kettlebell Swing (27/18)

Front Squat (65/45) (From Floor)

Calorie Row

Rest 5:00

15-10-5

Kettlebell Swing (27/18)

Front Squat (45/35) (From Floor)

Calorie Row

*Score is total time INCLUDING THE REST.