Wednesday 01/03

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Quad Stretch

Side Samson

Scoops

Spidermans

Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

“Double Decker”

Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today.

CAT-2

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

*Must get at least 4 complete rounds to qualify for RX

CAT- 3

AMRAP 15:

15 Power Snatches (55/35)

30 Double Unders / 60 Singles

15 Wallballs (14/10)

30 Double Unders / 60 Singles

CAT- 4

AMRAP 15:

15 Power Snatches (Empty Barbell)

30 Single Unders

15 Wallballs (10/8)

30 Single Unders