Thursday 01/04

CrossFit Uncensored – CrossFit


Warm-up (No Measure)


Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)


Metcon (3 Rounds for reps)

“Loose Cannon”

Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If short on equipment run two heats


3 Rounds:

3:00 Calorie Row

2:00 Calorie Bike

1:00 Sit-Ups

Rest 2:00

*Continuous count through CAL row, CAL Bike and Sit ups. Record your score for each round during your rest