Monday’s WOD

Monday’s WOD March 9th

Warm-up (all classes):

Max Effort Double Unders

 

BootCamp:

Conditioning:

10 Minute AMRAP:
10 Kettlebell Swing 53/35/27#
10 AbMat Sit-ups

 

2 Minute Rest

 

10 Minute AMRAP:

10 Toes to Bar

100 M Sandbag Run

 

CrossFit:

Strength:

20 Minutes to Complete:

5X3 Paused Front Squat (3 count pause in rock bottom)

*heavy but non-maximal, rest 90 sec.

4X10 Ring Dips *if 10 reps UB are too easy add weight

*rest 90 sec.

 

Conditioning:

12:00 AMRAP of:

20 Power Clean & Push Jerks 95/65/45#

20 Box Jump-Overs 24/20″

15 Power Clean & Push Jerks 110/75/50#

20 Box Jump-Overs 24/20″

10 Power Clean & Push Jerks 135/95/65#

20 Box Jump-Overs 24/20″

5 Power Clean & Push Jerks 155/105/75#

20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.