Monday WOD

MONDAY CROSSFIT 02/11/19

SPORT:

A. Back Squat (5 x 3 @ 85%)

B.3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

GRIND:

A. Box Squat (5 x 5)
squat to a bench or box (plyo box,jerk box or irrigation box). Pause and get tight in the seated position. Adjust height with plates as needed.

B. 5 rounds

20 air squats
7 pull-ups
7 push-ups
10 dual db/kb hang cleans
strict pull-ups and push-ups or variations.