Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 Rounds

3 Squat Plate Holds (10 sec pause in bottom)

10 Tuck jumps

30 sec Hollow Hold

Movement Prep

5 mins

(No Measure)

Couch Stretch

Weightlifting

Back Squat

*5 minutes to work up to 65%

E2MOM for 5 sets

5 reps at 65% of 1RM

*Speed reps

Back Squat (5×5 @ 65% of 1RM)

Metcon

Metcon (Time)

1000m Row

2 rounds

21 C2B

15 DL (Rx+185/115)(155/85)

9 Burpee Box Over (24/20)

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