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

Weightlifting

Metcon (12 Rounds for weight)

EMOM 12 min:

1 hang power clean + 1 push press

Metcon

Metcon (Time)

For time:

33-27-21-15-9

SDHP, 75/55lb

Burpees
*20 min cap

Bonus Work

Metcon (No Measure)

Group cool down jog





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