Monday CrossFit
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – :45 KB Front Rack Hold
MIN 2 – :45 DBL KB Hollow Body Flutter Kicks
MIN 3 – :45 KB Suitcase Lunges
MIN 1 – :45 KB Front Rack Hold
MIN 2 – :45 DBL KB Hollow Body Flutter Kicks
MIN 3 – :45 KB Suitcase Lunges
Score is KB Weight used
Metcon
Metcon (Time)
FOR TIME
21-15-12-9*
DBL KB Thrusters (53/35)
21-15-12-9*
DBL KB Thrusters (53/35)
*Complete a 400m Run after each full round.
At-home WOD
Metcon (Time)
21-18-15-12-15-18-21
DB Thrusters (2 large cans would work) 20#/10#
400m Run
DB Thrusters (2 large cans would work) 20#/10#
400m Run
Author post
clickscrazy March 22, 2020
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