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


Monmouth CrossFit – CrossFit

Warm-up

MCF Warmup #1 (No Measure)

3 rds:

:30 samson stretch/side

10 PVC OHS

10 butterfly situps

10 light russian KB swings

10 ring rows or pull-ups

10 pushups or dips

Mobility: 5 min individual mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 min w/partner:

P1: 1 rd of “Cindy”

P2: 1 rd of “Cindy”

P1: 1 rd of “DT”

P2: 1 rd of “DT”
Cindy RX:

5 pullups

10 pushups

15 air squats

DT RX:

12 deadlifts, 155/105lb

9 hang power cleans, 155/105lb

6 s2oh, 155/105lb

Scale to keep moving!





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