CrossFit – Mon, Sep 4
Warm Up – Monday
Hip Halo
-into-
7 min amrap
5 Kip Swings
5 Hanging Knee Raises
5 Wall Balls
5 Power Cleans (empty bar)
-into-
7 min amrap
5 Kip Swings
5 Hanging Knee Raises
5 Wall Balls
5 Power Cleans (empty bar)
Back Squat (Build to a heavy double in 10mins)
Metcon Monday (Time)
For Time
5 Power Cleans (205/135)
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (20/14)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Power Cleans (205/135)
(KG conv: 70/45 Sandbag, 93/61 Power clean, 9/6 wall ball)
5 Power Cleans (205/135)
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (20/14)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Power Cleans (205/135)
(KG conv: 70/45 Sandbag, 93/61 Power clean, 9/6 wall ball)
Time cap: 20mins