Saturday 05/12

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: This workout bookends with rowing intervals. Your strategy here will determine the outcome of the workout. This

work can be split however you choose, but it should be easy to partition work into small sets to sustain a high level of



Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

“Musical Medballs”

*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the medballs. Once you stop the

music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to

the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two athletes left and

one medball.


Warm-up (No Measure)

Prep (15:00 – 25:00)

Metcon Prep

2-3 Rounds of:

5 Hang Power Cleans

5 Lateral Burpees over the bar

5 T2B

Rest as needed between sets.


Metcon (AMRAP – Reps)

Metcon (25:00 – 60:00)

In teams of 3 with a running clock:


Max Calorie Row


Max Rounds of:

21 Lateral Burpees over the bar

21 Hang Power Cleans (135, 95)

21 T2B


Max Calorie Row

CAT-2 As prescribed

CAT-3 (95, 65)

CAT-4 (75, 55)

Extra Credit

Warm-up (No Measure)

Extra Credit (After Class)

2 Rounds of:

50 Banded Pull-throughs

25 each Banded Hip Flexor Pulls

50 Banded Pull-aparts (slow + light band)​​​​​​​