MONDAY CROSSFIT 09/24/18
SPORT:
A. E2MOM x 12 minutes
Clean Complex
Clean
Hang Clean
Front Squat x 2
B. AMRAP x 8 minutes
ascending ladder
2 hang squat cleans, 135#/95#
5 burpees over the bar
20 double-unders
4 hang squat cleans
5 burpees over the bar
20 double-unders
6 hang squat cleans
5 burpees over the bar
20 double-unders…..
continue increasing by 2 hang cleans
GRIND:
A. Bulgarian Split Squat 3 x 8 (each side)
Single leg squat with rear foot elevated
-hold 2 kettlebells
B. AMRAP x 8 minutes
Ascending Ladder
4 burpees over the box, 24″/20″
4 wall ball shots
4 burpees over the box
8 wall ball shots
4 burpees over the box
12 wall ball shots
4 burpees over the box
16 wall ball shots…
continue increasing by 4 wall ball shots
jump or step over the box
