Thursday

Crossfit Mount Kisco – CrossFit

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Warm-up

250m Row

0:25 sec Wall Sit

15 Hollow rocks

200m Run

20 Alt shoulder taps (push up plank)

15 Air Squats

Metcon (Weight)

Barbell Cycle

5 rounds

3 Power Clean

3 Front Squat

3 Hang Squat Clean

Every 2:30

Rx weights start 135/95#

Barbell work is unbroken.

Builds are up to the athlete.

Metcon (Time)

For time:

700m Row

r1:00

600m Run

r1:00

500m Row

r1:00

400m run – Time is through the door

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