“Mainsite Monday”

November 14, 2016

CrossFit Armed – CrossFit

Monday Squat Day (No Measure)

3 rounds

200 meter run

5xband steps each way

5 jump squats

3-5 muscle ups

or

5 strict chin ups

and

10 dips any way

Back Squat (5 sets 4 reps 80%)

1000m Row (Time)

Max Effort 1000m Row
rest 4 minutes

Metcon (AMRAP – Reps)

tabata dumbbell thrusters 50% body weight

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