Wednesday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

:30 row

10 PVC dislocates

10 box dips

Mobility: bully band stretch, 2 min/side

Weightlifting

MCF WL #9 (7 Rounds for weight)

Every 2:00 x 7 sets:

1 strict press, building

Metcon

Metcon (Distance)

:30 on / :30 off x 30 min:

Row for meters
Score is total meters rowed. Pace to stay consistent each round.





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