Monday Mania

Crossfit Mount Kisco – CrossFit

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Warm-up

3 Rounds

0:45 Calorie Row

12 V-Up

9 Push Up

6 Air Squat

3 Hollow Bar Swing

@increasing intensity

Row: Metcon (AMRAP – Reps)

EMoM x 20 minutes

1) 1:00 Calorie Row

2) 0:45 Thruster 95/65#

3) 0:30 Max Pull Up

4) rest 1:00

Score: each individual movement total reps

RX+

C2B & Thruster 135/85#
Row full minute

Pull ups and thrusters start 0:15 into next min so you have a built in 15 second rest.

Thr : Metcon (AMRAP – Reps)

Thruster

Pull: Metcon (AMRAP – Reps)

Pull up

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