CrossFit – Mon, Dec 9
Warm Up – Monday (AMRAP – Reps)
8:00 AMRAP
30-second Row
25ft Lizard Crawl
2 Snatch Grip Push Press (empty bar)
3 Ovehead Squats (empty bar)
5 Ring Rows
Overhead Squat (5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.)
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.)
Metcon Monday (AMRAP – Reps)
4 sets (Every 4:00)
4 Strict Pull Ups
15 Overhead Squats (95/65)
25/20 Calorie Row
(KG conv: 42.5/30 OHS)
RX+
4 sets (Every 4:00)
2 Rope Climbs (Or 8 Strict Pull Ups)
15 Overhead Squats (95/65)
25/20 Calorie Row
(KG conv: 42.5/30 OHS)