Monday WOD (MLK DAY)

Jan 18th, 2016

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Category: WODS

Monday WOD (MLK DAY)


Guns Out CrossFit – CrossFit

Warmup (No Measure)

400 M Run

4 Min Tabata

Double Unders

Kbs (53/35)

Mobility (No Measure)

Frankensteins x20

Arm Swings

Leg Swings

Metcon (AMRAP – Reps)

Hatch Squat Week 11 (Day 1)

Then:

Climbing Ladder for 9 Minutes:

3 Clean and Jerks, 3 Toes to Bar

6 Clean and Jerks, 6 Toes to Bar

9 Clean and Jerks, 9 Toes to Bar

12 Clean and Jerks, 12 Toes to Bar

Rx – 135 / 95

Continue to add 3 repetitions per round until the 9 Minute Cap.
RX+ 185/135

S1 115/75

S2 95/65

S3 75/55

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