Crossfit Mount Kisco – CrossFit
21 Single Unders
15 American swing
12 Hollow Rocks
9 Goblet Squat
6 Hand Release Push up
3 Hollow Bar Swing
Metcon (AMRAP – Rounds and Reps)
Amrap x 15 minutes
45 Double unders
35 Wall Balls 20/14#
15 Deadlifts 225/155#
• Double Unders: Scale for double unders will be capped 1:00.
• Wall Balls: challenge yourself to big sets. Scale weight of your ball to get this done in one or two sets.
• T2B will be scaled to kipping knee raise, or 2x abmat Sit Ups. These will fatigue so break them up to give the best quality sets you can
• Deadlift: Scale weight as needed. Ask coach for individual scale on this movement if you cannot deadlift. Move efficiently to get these done quickly and safely.
• WALLBALL 12/10′ TARGET
• DEADLIFT 275/185#