Monday WOD

MONDAY CROSSFIT 09/17/18

SPORT:

A. Front Squat (Find a heavy set of 3, then -15% AMRAP)

B. AMRAP x 10 minutes

12 box jumps, 24″/20″
10 pull-ups
8 hang power cleans, 115#/75#
6 shoulder to overhead

rx+
chest to bar

GRIND:

B. Waiter Squat (3 x 8 (each side))
squat with kettlebell in front rack, generally only held on one side.

B. AMRAP x 10 minutes

10 db box step overs
8 Ring Rows or Banded Pull-ups
6 Dual DB Power Cleans
4 Dual DB Shoulder to Overhead

hold one db for box step overs