CrossFit – Mon, Dec 15

Whiteboard

The Monday Fix

Warm-up

Carioca

Soldier Kick

Hamstring Sweep

200 M Run

20 band good mornings

10 Hollow Rock

10 Superman

w/barbell 10 each

good morning

back squat

deadlift

hang sq clean

push press

Deadlift (3@ 80%, 3@ 85%, max @ 90%)
Metcon (Weight)

12 Min EMOM

  1. 6 HSPU
  2. 5 hang Squat cleans
  3. 12/10 cal Assault Bike (rx+ 15/12

Score = weight for hang cleans

Cooldown

up/down dog

Bretzel

kneeling wrist