Monday

Main – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Weightlifting

35 mins

1st – 15 mins

8 min EMOM

3 PC (75 % of PC 1 RM)

2nd – 20 mins

Back Squat 3×3

*Last set should be heavy, but not maximal

Power Clean (8×3 @ 75% of 1RM)

Back Squat (3×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

30 DUs

15 Air Squats

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