Monday

Crossfit Mount Kisco – CrossFit Metcon (Time) “Miller Time” – 10 Rounds 3 Squat Cleans 225/135 lb. 4 Box Jumps 30/24″ Metcon (No Measure) 800m Run Or 1,000m Row Not for time, just to break up those legs.

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Sunday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) Holy Core – 21 minutes 21 Dead Lift 115/80 lb. 18 Push Jerk 115/80 lb. 15 Wall Balls 20/14 lb. 18 Sit Ups 30/15 lb. 21 Slam Balls 50/30 lb.

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Friday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) Partner – 25 minutes 75 Calorie Row 75 Goblet Squat 32/24 kg. 75 Power Cleans 135/95 lb. 75 Push Up 150 Double Unders

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Wednesday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Reps) Skill: Pull Ups every 90 seconds 5 Rounds As many reps possible in :20 seconds 0:20 work 1:10 rest Metcon (Time) 10 rounds 7 Slam Ball 50/30 lb. 6 Box Jump Over 24/20″ 5...

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Tuesday

Crossfit Mount Kisco – CrossFit Metcon (Weight) Front Squat – details on whiteboard Metcon (Time) Partner 100 Push Ups 100 Walking Lunges 24/16 100 American Swing 24/16 100 Hollow Rocks

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