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

Metcon

MCF Metcon #7 (10 Rounds for weight)

EMOM 20 min:

Odd – 1 rd of Cindy

Even – 1 squat snatch
Score is sum of successful squat snatches

Gymnastics

Death By Toes To Bar (AMRAP – Rounds and Reps)

Death by:

Toes to Bar





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