Tuesday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

4 muscle snatches

4 OHS

4 good mornings

10 tight, straight legged kips

10 butterfly situps

Mobility: banded front hip stretch, 2 min/side

Weightlifting

Metcon (10 Rounds for weight)

EMOM 10 min:

1 snatch (full) + 1 OHS
2 sec pauses:

– Snatch catch

– Bottom of OHS

Metcon

Metcon (No Measure)

3 RFT:

250m row

10 bar muscle ups

75 DU’s

20 T2B

Bonus Work

Metcon (No Measure)

15 min:

AB, easy pace





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