Monday WOD

MONDAY CROSSFIT 03/11/19

SPORT:

A. Back Squat (5×3 at 90%)

B. 12-10-8-6-4-2

Power Snatch, 95#/65#
burpees over the bar
pull-ups
15 minute time cap

GRIND:

A. Box Squat 5 x 3 (across)
choose a challenging weight and complete 5 sets of 3 reps at that weight

B. EMOM x 15 minutes

minute 1- :30 of DB snatch or plate g20
minute 2- :30 of burpees
minute 3- :30 of ring rows or jumping pull-ups
burpees- jump to plate or over DB

weight- 45#/25#