CrossFit – Mon, Dec 8
Warm Up – Monday
8:00 AMRAP
5/4 Calorie Air Bike
10 Banded Pass-Throughs
5 Empty Bar Hang Muscle Cleans
5 Empty Bar Front Squats
8 Ring Rows
5 Scap Pull Ups
Front Squat (4 sets
8 Front Squats
-build across sets by feel, rest 1:00-2:00 between sets-)
8 Front Squats
-build across sets by feel, rest 1:00-2:00 between sets-)
Metcon Monday (5 Rounds for reps)
2 sets:
25/20 Calorie Air Bike
25 Hang Power Cleans (95/65)
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
(KG conv: 42.5/30)