CrossFit – Mon, Jan 13

Warm Up – Monday (AMRAP – Reps)

8:00 AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches
3 Muscle Snatch (empty bar)
3 Hang Power Snatch (empty bar)
3 Overhead Squats (empty bar)
5 Kip Swings

Power Snatch (Power Snatch + Overhead Squat 6×6

Every 2:00 (6 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-)

Metcon Monday (AMRAP – Reps)

5 Sets:
48 Double Unders
12 Overhead Squats (95/65)
4 Bar Muscle Ups (Or 8 Chest to Bar)
-rest 1:1 b/t sets-
(KG conv: 42.5/30 OHS)

Time cap:14mins

RX+

5 Sets:
60 Double Unders
15 Overhead Squats (95/65)
5 Ring Muscle Ups
-rest 1:1 between sets-
(KG conv: 42.5/30 OHS)

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