Saturday 01/13

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:20 Seconds

Light Jog

Quad Stretch

Knee to Chest

Medium Jog

Side Lunge

Walking Samson

Walking Spiderman

Faster Jog

Air Squats

Push-up to Down Dog

Sit-ups

Metcon

Metcon (AMRAP – Reps)

“Any Minute”

Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the bike. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Weight on the barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights. If unable to bike, complete max calorie row. No need to reset monitor.

CAT- 2

Teams of 3:

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 – 10 Hang Power Snatches (95/65)

Station 3 – Max Calorie Bike

Station 4 – Rest

*Score is team total on the bike

CAT- 3

Teams of 3:

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy” (Bands OK) (Knees OK)

Station 2 – 10 Hang Power Snatches (65/45)

Station 3 – Max Calorie Bike

Station 4 – Rest

Score is team total on the bike

CAT- 4

Teams of 3:

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy” (Bands OK) (Knees OK)

Station 2 – 10 Hang Power Snatches (Empty Barbell)

Station 3 – Max Calorie Bike

Station 4 – Rest

Score is team total on the bike