Thursday

Crossfit Mount Kisco – CrossFit

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Warm-up

2 Rds.

15/12 Calorie Assault Bike

15 Mountain Climber

12 PVC OverHead Squat

9 PVC Snatch High Pull

6 PVC Good Morning

3 Inchworm Push Up

Metcon (Weight)

6 rounds (every 2:00)

3 POS High Pull (Floor)(BK)(AK)

2 Hang Snatch (AK)(BK)

1 Over Head Squat
• Keep this complex unbroken

• Start 65% of your max hang snatch

• If not perfect, no builds

• No pressing out

Metcon (Time)

4 Rounds

0:45 on / 0:15 off

• Calorie Airdyne (+400/330 watts)

• DB Push Up + Row 50/35#

• Goblet Squat 24/16 kg.

• Russian Twist 50/35#

• OFF

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