MONDAY CROSSFIT 06/24/19
SPORT:
A. Back Squat (6 x 3 @ 90% of 3RM )
Every 2:30 for 15 minutes
B. AMRAP x 14 minutes
8 toes to bar
10 DB/KB hang clean and jerk, 50#/35#
12 pistol squats
14/12 calorie row
hang clean and jerk- 5 each arm
GRIND:
A. Box Squat (4 x 8)
Sit to ballistic block. Adjust height by stacking plates as needed
B. With a partner, one person biking at all times, complete:
AMRAP x 14 minutes
Bike for calories
Alternate after every completed set of:
8 hanging knee raise
10 russian kb swings
12 KB suitcase lunges
