Monmouth CrossFit – CrossFit


Warm-up (No Measure)

3 rds:

10 sumo squat to stands

10 spider stretches

10 banded scap retraction to face pulls

10 band dislocates

Mobility: choose one

Butterfly, 4 min

Bully band stretch, 2 min/side

High band shoulder stretch, 2 min/side


Metcon (AMRAP – Reps)

AMRAP 12 in teams of 3:

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

60 T2B

60 wall balls

60 pullups

60 wall balls

Max effort C2B pull-ups
*One athlete must be hanging from rig for reps to count


Metcon (Time)

3 RFT in teams of 3 (8 min cap):

7 synchro burpees over the line

27 DB cleans, 50/35lb

21 deadlifts, 225/155lb

15 snatches, 90/60lb
*After synchro burpees, only one athlete works at a time

*Athletes must rotate movements each round

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