CrossFit – Mon, Sep 30

Warm Up – Monday (AMRAP – Reps)

8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 inch worms
5 Back Squats (Empty Bar)

3 Lateral burpees over the bar

Back Squat (6 sets x 2 Back Squats (75%)
-Complete a set every 1:30)
Metcon Monday (AMRAP – Reps)

2 sets:
3 Rounds
15 Wall Balls (20/14)
9 Pull Ups
3 Wall Walks
-rest 3:00 between sets
(KG conv: 9/6 WB)

Time cap: 7mins/set

RX+

3 sets:
3 Rounds
12 Wall Balls (30/20) (10/9ft)
6 Strict Pull Ups
3 Wall Walks
-rest 3 minute b/t sets
(KG conv: 14/9 WB)

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