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Sun Dec 30: 7AM OPEN GYM & 8AM WOD
New Year’s Eve: 8AM & 9AM WOD
New Year’s Day: 10AM & 11AM WOD

Crossfit Mount Kisco – CrossFit

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Back Squat (4×5 @ 77% ( build only once after 2nd set))

– 20:00 time cap from first warm up weight to last set. – Enter third and fourth weight ( should be the same)

– warm up sets:

7x 55%

6x 65%

5x 75%

———

2×5@ 77%

2×5@ 78+%

Metcon (AMRAP – Rounds and Reps)

12 minutes

12 Reverse Lunge 95/65#

9 Push up

6 T2B

– Reverse lunge are step back, and the bar will be in your back rack.

– Push ups done behind your bar.

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