Monday 03/12

CrossFit Uncensored – CrossFit

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Warm-up

Warm-up (No Measure)

3 Steady Rounds:

20 PVC Pipe Overhead Squats

20 Calorie Row

Weightlifting

EMOM 10:00 Min

EMOM 10:00

1 Squat Snatch @ 80% of your 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

CAT- 2

AMRAP 15 Minutes

25 Air Squats

2 Rope Climbs

15 Shoulder to Overhead 75/55lbs

*7 round qualifier- Get at least 8 rounds or lose the RX

CAT- 3

AMRAP 15 Minutes

25 Air Squats

2 Rope Climbs ( halfway )

15 Shoulder to Overhead 55/35

CAT- 4

AMRAP 15 Minutes

10 Air Squats

4 Rope Climb Progressions

10 Shoulder to Overhead (Empty barbell or PVC Pipe)