CrossFit – Mon, Dec 22
Warm Up (Checkmark)
Three sets:
12 cal row
12 air squats
10 ring rows
Back Squat (Every 1:30 minutes for 7:30 minutes (5 sets):
6 reps @70%)
Skill Work (Checkmark)
Every minute for 12 minutes (3 sets):
Station 1- 6-10 T2B
Station 2- 6-10 C2B
Station 3- 10-15 HSPU
Station 4- Rest
METCON (Checkmark)
20 min EMOM:
Min 1- 15/12 Cal Row
Min 2- 6 Hang Power Cleans 135/95
Min 3- 15 Wall Balls 20/14
Min 4- 6 Shoulder to overhead 135/95
Sc: 95/65