12/9 – Holiday Dinner @ Graze, 4pm BYOB. 12/15 – Alexandra LaChance Gymnastics Seminar, 8am.


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

5 deadlifts

5 hang muscle cleans

5 strict presses

10 easy ring rows

Mobility: barbell/foam roller overhead stretch, 2 min

Weightlifting

Push Jerk (15 min to build to a heavy single)

Metcon

Metcon (Time)

For time:

10 DB curl and strict presses, 50/35lb

5 bar muscle ups

20 muscle clean and push presses, 95/65lb

10 bar muscle ups

30 clean and jerks, 135/95lb

15 bar muscle ups
*15 min cap

Cooldown

Warm-up (No Measure)

Shoulder extension, 2 min

Puppy dog, 2 min





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