Saturday

Crossfit Mount Kisco – CrossFit

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Warm-up

Warm Up

10 cal row, medium pace (M: 900 F: 600)

10 alternating DB press (10 each arm)

10 push ups

10 alternatign DB press (heavier than first set, 10 each arm)

10 cal row, faster pace (M: 1200 F: 900+

Metcon (Time)

M

5 Cal Row

5  HSPU

5  Power Cleans (95/65)

10 Cal Row

10 HSPU

10  Power Cleans (135/95)

20 Cal Row

20 HSPU

20 Power Cleans (155/105)

10  Cal Row

10 HSPU

10 Power Cleans (185/125)

5 Cal Row

5 HSPU

5 Power Cleans (215/150)

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