Monday WOD

MONDAY CROSSFIT 10/08/18

SPORT:

A. Front Squat (5RM)
1st and 2nd rep paused 2 seconds in the bottom

B. EMOM x 10 minutes

Minute 1- Thrusters x 10 reps, 95#/65#
Minute 2- Chest to Bar pull-ups x 10 reps

GRIND:

A. Dual Kettlebell Front Squat (4 x 6 @ 31X1)
Squat holding 2 kettlebells in the rack position

B. EMOM x 10 minutes

Minute 1- DB/KB Thrusters x 10 reps
Minute 2- Ring Row x 10 reps

EXTRA CREDIT

Core Work

3 x 10-15

v-ups or hanging leg raises