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 (6 Rounds for weight)

In 2:30 complete:

60 DU’s

10 ring dips

5 OHS, building

1:30 rest
RX+= 75 DU’s

Pace to keep DU’s and ring dips the same, build AHAP on OHS.

Cooldown

Warm-up (No Measure)

Puppy dog, 2 min

Twisted cross, 1 min/side





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