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

Monmouth CrossFit – CrossFit


Warm-up (No Measure)

3 rds:

:30 AB – increase pace per set

10 barbell good mornings

10 front leg swings per side

Mobility: pigeon stretch, 2 min/side


Deadlift (3-3-3-3-3)

*Every 3:00


MCF Metcon #4 (5 Rounds for reps)

:20 assault bike sprint @ 95%

3:40 rest
*Try to hit the same number on every set! Score at the :20 mark counts, no rollover cals.

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