Wednesday 03/07

CrossFit Uncensored – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1. Warm-up

3 Steady Rounds:

15 Calories on Rower (Use bikes if rowers are taken)

10 Overhead Squats (Empty Barbell)

Weightlifting

Clean & Jerk EMOM (1 Squat Clean and Jerk @ 80% EMOM)

EMOM 10:00

1 Squat Clean and Jerk @ 80%

*Trainers- You can take this time to go over clean & Jerks with the newer athletes

Metcon

Metcon (Time)

Athletes should try and keep a steady pace throughout the workout. Run should be kept under 2 minute each time. If the athlete does not have good endurance consider scaling down to a CAT that they can keep moving on

CAT- 2

3. Met-Con

3 Rounds:

50 Wallballs 20/14lbs

Run 400m

*15 Minute Qualifier- Beat the time or lose the RX

CAT-3

3. Met-Con

3 Rounds:

50 Wallballs 14/10 lbs

Run 300m

CAT-4

3. Met-Con

3 Rounds:

25 Wallballs 10/8

Run 200m