Friday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

5 muscle cleans

5 front squats

5 strict presses

5 good mornings

Mobility: 1 min/side

Front hip pulses

Hip socket rotations

Weightlifting

Metcon (10 Rounds for weight)

EMOM 10 min:

1 power clean + 1 hang squat clean
*2 sec pauses:

– Catch of power clean

– Catch of hang squat clean

Metcon

Metcon (No Measure)

3 RFT (35 min cap):

750m row

5 rounds:

5 strict pullups

10 pushups

15 air squats





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