Friday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

:30 row

5 muscle cleans

5 front squats

5 strict presses

Mobility: high band shoulder stretch #2, 2 min/side

Weightlifting

Clean and Jerk (20 min to establish 1RM)

*Squat clean + split jerk

Metcon

CF.com #190521 (Time)

3 RFT:

1000m row

15 clean and jerks, 135/95lb
*25 min cap





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