Tuesday

Crossfit Mount Kisco – CrossFit

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Metcon (Time)

Partner

Buy in: 75 Cal Row

40 – 30 – 20 – 10

Hang Squat Clean

20 Burpee Box Jumps after each set.

RX Weights:

Male 95/135/165/185

Female 65/95/115/125

Buy out: 75 Cal Bike

Cool Down

Familiarize yourself with the 1 mile marker. It’s far so bring a friend.

If you don’t have a mile in you today, complete 2×400 – no stopping

Barbell

All from floor

A. OTM x 10 – up to 75%

Odd: 6 reverse Lunges + 3 Push Jerk

Even: 4 Split Jerks (alternate frontfoot) (then build)

B. Every 2:00 x 3

3 Split jerks building from

75-83%

Split Jerk 5×3 (2:00-2:30)

83-85% across all sets. These are heavy sets.

C. Front Squat 7×3 (2:00)

Squat Clean + 2 front Squat

Building from 65%

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