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:

:30 row

10 spider stretches

10 sumo squat to stand

10 PVC dislocates

Mobility: squat test w/KB, 2 min

7 min:

Warmup up to hang clean starting weight

Metcon

MCF Metcon #5 (Time)

2,000m row

100 wall balls, 20/14lb to 10/9ft

50 burpee box jumps, 24/20″
*30 min cap

Weightlifting

Hang Clean (1RM)

In remaining time of 30 min clock, establish 1RM hang clean (full)





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