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 AB

10 banded side steps/side

10 band dislocates

10 ring rows

Mobility:

Foam roll lats, 1 min/side

Foam roll glutei, 1 min/side

Weightlifting

Weighted Pull-ups (3-3-3-3-3, every 3:00)

Metcon

Metcon (AMRAP – Reps)

:30/:30 x 30

1) AB cals

2) Pullups

3) Push jerks, 115/80lb

*Lowest score per movement goes toward overall score.





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