CrossFit – Mon, Mar 23
Warm Up – Monday
2:00 Row
-into-
3 Sets
25ft Lizard Crawl
5 Single Arm Dumbbell Thrusters (light)
10 Deadbugs
5 Scap Pull Ups
5 Ring Rows
3 Back Squats (PVC-empty bar)
Back Squat (Build up to a 1RM Back Squat in 15mins)
Metcon Monday (5 Rounds for reps)
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(Score by Time)
(KG conv: 20/15)
time cap:12mins
**INDEPENDENCE (Intermediate):**
1000m Row
50 Thrusters (35/25)
25 Pull Ups
(KG conv: 15/10)
**LIBERTY (Beginner):**
800m Row
40 Single Dumbbell Thrusters (light)
20 Ring Rows