Sunday

Crossfit Mount Kisco – CrossFit

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Warm-up

2 Rounds

1:00 Bike

15 Knee Push ups

12 Alt Leg High Kicks

9 Knee Pulls

6 Jumping squats

3 Wall Walks

8am: Metcon (Time)

Three Partners

100 Strict Pull Ups

100 Bench Press 155/85#

100 Synchro American Swing 24/16 kg.

100 Synchro Goblet Squats 24/16 kg.

100 Synchro Bar Facing Burpees

*synchro will have 2 people work, 1 person rest

Split Jerk (3 reps)

Heaviest 3 reps from the floor

5 warm ups to 80%

Attempt 1 starts 83-85%

3 attempts.

Clean and Jerk (1 RM)

Front Squat (3 x 10 From Floor build heavier than last week )

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