Monmouth CrossFit – CrossFit


Warm-up (No Measure)

3 rds:

10 banded side steps/side

10 sumo squat to stands

10 spider stretches

10 banded scap retraction to face pulls

10 ring rows

Mobility: squat test w/KB, 2 min


Metcon (AMRAP – Reps)

AP Games Workout 3: AMRAP 12 min in teams of 3

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

60 T2B

60 wall balls

60 chest to bar pullups

60 wall balls

Max effort bar muscle ups
*One athlete must be hanging from pullup bar for reps to count


Front Squat (In teams of 3 – establish 7RM front squat each )

*7 min clock

*Squat clean does not count as first rep

*Bar must start empty

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