Thursday 02/15

CrossFit Uncensored – CrossFit

Warm-up

W23: 2 Rounds (No Measure)

2Rounds of:

12 Overhead Squats (pvc or appropriate barbell)

5-10 Push-Ups

8 Ring Rows

Metcon

Metcon (Time)

“Tread Water”

Athletes will finish this triplet with 10 Rounds of “Cindy”. One round of “Cindy” is 5 Pull-ups, 10 Push-ups, and 15 Air Squats. Looking for athletes to complete this workout somewhere within the 18-25 minute range. If short on rowers, stagger athletes by 8-10 minutes

CAT-2

For Time:

2k Row

150 Double Unders

10 Rounds of Cindy

**20 Minute qualifier- Beat the time or lose the RX

CAT- 3

2k Row

300 Single Unders

10 Rounds of “Cindy” (Bands OK on pull ups and From knees ok on push ups)

CAT-4

1K Row

100 Single Unders

5 Rounds of “Cindy”