Monday WOD

MONDAY CROSSFIT 06/13/16

A1. Single Arm Upright Row 3 x 8-10 (each arm)

A2. 3 x 4 wall climbs

upright rows
rest 60-90 seconds
wall climbs
rest 60-90 seconds

B. Clean Pull + Hang Squat Clean + Front Squat 5 x 1.1.1 (climbing)

1.1.1 = complete 3 reps of the complex with 10 seconds rest between reps

1 rep =

1 clean pull
1 hang squat clean
1 front squat

complete 3 reps to equal 1 set. Rest 2 minutes between sets.

C. 5 sets

Assault Bike

:20 @ 100% effort
:60 rest