Wednesday 09/12

CrossFit Uncensored – CrossFit

View Public Whiteboard

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– GPP: Today’s workout is intended to done at 100% effort, but rest as needed between sets. Because of the combination of the movements and because you’ll receive enough rest between sets you should be able to work consistently for the entire 30 minutes. It’s your choice how you want to perform today’s work.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 20:00)

PVC Game:

1st Drop: 10 Walking Lunges

2nd Drop: 20 Jumping Jacks

3rd Drop: 30 Single Unders

4th Drop: 400 Meter Run


Set-up + Review

– Single Arm Farmer Carry

– Sledpush

– Single Arm OH Carry

– Hollow Hold


Metcon (AMRAP – Rounds and Reps)

GPP (20:00 – 55:00)

AMRAP 30 w. a partner:

*One athlete completes a full round at a time

Single Arm Farmer Carry x 60s

Max Bike or Row for Cals x 60s

Single Arm OH Carry x 30s (15s each arm)

Hollow Hold x 20s


Warm-up (No Measure)

RECOVERY (55:00 – 60:00)

5 Minute Light Recovery Jog or Row