Friday


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

Weightlifting

Metcon (10 Rounds for weight)

EMOM 10 min:

1 power clean + 1 push jerk
*2 sec pauses:

– Below knee

– PC catch

– PJ catch

Metcon

Metcon (No Measure)

AGOQ #3: for time

5 rds:

4 ring muscle ups

13 s2oh, 135/95lb

– immediately into –

5 rds:

4 ring muscle ups

7 s2oh, 185/125lb
– 15 min cap

– MU scale – 4 chest to bar pull-ups/4 pushups

Bonus Work

Warm-up (No Measure)

Group jog





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