Saturday 06/09

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Form teams of 3 and come up with a strategy to complete the prescribed work. Keep in the

mind that the volume of work increase after each section.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

“Powerwalk Races”

Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker”

leaves their mark. They “race” down and back and upon return, they high-five the person behind them in

line, and that person takes off. Make sure you have your video equipment out for this one.

Then with the Remaining time of your 12 Minute Warm-up,

Dynamic Warm-up

Metcon

Metcon (Time)

Metcon (15:00 – 55:00)

Teams of 3:

For time:

30 Wall Balls (20, 14)

30 Burpee Pull-ups

9 Rope Climbs

Run 1200 Meters

45 Wall Balls

45 Burpee Pull-ups

6 Rope Climbs

Run 1200 Meters

60 Wall Balls

60 Burpee Pull-ups

3 Rope Climbs

Run 1200 Meters

40:00 Cap

Rx+:(Legless Rope Climbs)

CAT-2 As Prescribed above

CAT-3 (5 Strict Band Assisted Pull-ups per Rope Climb) (14, 10)

CAT- 4 (8 Ring Rows per Rope Climb) (10, 8) (Regular Burpees)

40:00 Cap

Whiteboard Brief

Warm-up (No Measure)

Triceps (55:00 – 60:00)

Accumulate:

75-100 1 1/4 Banded Pushdowns with a light band