Saturday


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rds:

10 banded side steps/side

10 banded good mornings

10 banded scap retraction to face pulls

10 band dislocates

Mobility: 1 min/side

Front hip pulses

Hip socket rotations

Weightlifting

Metcon (1 Rounds for reps)

Deadlift warmup (off 90%):

40%x5

50%x5

60%x5

Deadlift, every 3:00 (off 90%)

65%x5

75%x5

85%x5+

Metcon

Metcon (Time)

3 RFT, in teams of 3:

7 synchronized burpees

27 dumbbell cleans, 50/35lb

21 deadlifts, 275/185lb

15 snatches, 110/75lb
*8 min cap

*Teams must rotate movements each round

Bonus Work

Metcon (No Measure)

15 min, easy pace:

500m row

100 single unders





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