Tuesday 02/13

CrossFit Uncensored – CrossFit

Warm-up

W31: Indian Run (No Measure)

Separate Class into two teams. Start by passing a 10# or 14# med ball to the person behind you. Last person bring the ball to the front to repeat. Keep going until you get to the person who started the game.

See Video Here:

https://youtu.be/2S3YWXvlv9w

Metcon

Metcon (4 Rounds for reps)

“Come Clean”

CAT- 2

AMRAP 3:

24 Box Jump Overs (24/20)

18/12Calorie Bike

Max Power Cleans (115/85)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

15/10 Calorie Bike

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

12/9 Calorie Bike

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

10/7 Calorie Bike

Max Power Cleans (185/135)

**Only scoring Power cleans after each round today.

*Must get at least 5 Power clean in EACH round to qualify for RX

CAT-3

AMRAP 3:

24 Box Jump Overs (24/20)

18/12 Calorie Bike

Max Power Cleans (75/55)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

15/10 Calorie Bike

Max Power Cleans (95/65)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

12/9 Calorie Bike

Max Power Cleans (115/85)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

10/7 Calorie Bike

Max Power Cleans (135/95)

**Only scoring Power cleans after each round today.

CAT-4

AMRAP 3:

15 Box Step Overs (20)

15/10 Calorie Bike

Max Power Cleans (Barbell)

rest 3 minutes

AMRAP 3:

15 Box Step Overs (20)

12/9 Calorie Bike

Max Power Cleans (Barbell))

rest 3 minutes

AMRAP 3:

15 Box Step Overs (20)

10/7 Calorie Bike

Max Power Cleans (Barbell)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (20)

8/5 Calorie Bike

Max Power Cleans (Barbell)

**Only scoring Power cleans after each round today.