Monday 01/08

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

Metcon

Metcon (Time)

“First Degree”

This workout includes the same order and movements from the benchmark workout “Fight Gone Bad”. In this version, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light, something that athletes could complete 25+ repetitions unbroken when fresh. Using one barbell with one weight for both movements today. Stagger a second group by 3 minutes if limited on rowers.

CAT- 2

27-21-15-9

Wallballs (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps (24/20)

Push Presses (75/55)

Calorie Row

*28 Minute Qualifier- Beat the time or lose the RX!

CAT- 3-

27-21-15-9

Wallballs (14/10)

Sumo Deadlift High Pulls (55/35)

Box Jumps (20/16)

Push Presses (55/35)

Calorie Row

CAT- 4

21-15-9– *Reps have been lowered for CAT 4

Wallballs (10/8)

Sumo Deadlift High Pulls (Empty Barbell)

Box Step Ups

Push Presses (Empty Barbell)

Calorie Row