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Monday-10/23/2017

22
Oct

Monday-10/23/2017

CrossFit (7:30am, 5:30pm, 7:30pm)
Hero Monday
Skill Work (10-15 mins)
(pick your own skill)
1) Pistols Work
2) HSPU or HSH
3) Kipping or Butterfly Pull-ups
4) Bar Muscle-ups or Ring Muscle-ups

WOD (15 min. AMRAP)
35 DUB’s or SIngles
15 WBS (20/14=P) (14/10=F)
2 power snatch (135/95=P) (95/55=F)

After Burn
Death by Air Squat
** 2 air squats first 30 seconds then
4 Air squats second 30 seconds then
6 Air Squats third 30 seconds etc….

JunkieFit (6:30pm only)
The Chief
Max rounds in 3 minutes of:
3 Power Cleans (65/35)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post your scores to the Whiteboard.

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