Friday 01/12

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Ultimate Frisbee with a dodgeball!

Metcon

Metcon (Time)

“Freezer Burn”

Weight on the Kettlebell should be something that athletes could complete in 1-2 sets each round. On the 10 Meter Shuttle Sprints, place two cones 10 Meters apart. Each time one part of the body makes contact beyond the cone is one rep. If unable to bike, complete equal calories on the rower.

CAT- 2

30-25-20-15-10

Calorie Bike

Kettlebell Swings (70/53)

10 Meter Shuttle Sprints

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

CAT-3

30-25-20-15-10

Calorie Bike

Kettlebell Swings (53/35)

10 Meter Shuttle Sprints

CAT- 4

25-20-15-10 (Reps have been lowered for this CAT)

Calorie Bike

Kettlebell Swings (35/26)

10 Meter Shuttle Sprints