Friday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

5 muscle cleans

5 front squats

5 good mornings

5 strict pull-ups

Mobility: squat test w/KB, 2 min

Weightlifting

Metcon (12 Rounds for weight)

EMOM 12 min:

1 squat clean + 3 front squats, building

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 min:

30 wall balls, 20/14lb to 10/9ft

30 T2B

30 wall balls

30 C2B pullups

30 wall balls

Max effort bar muscle ups

Bonus Work

Metcon (Time)

Core:

Accumulate 5:00 high plank





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