floating

Monday WOD

MONDAY CROSSFIT 05/13/19

SPORT:

A. Take 15 minutes to Build to a heavy:

High Hang Clean + Hang Clean + Clean + Split Jerk
Every 3 minutes, for 15 minutes (5 sets)

B. Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute

Repeat for a total of 5 cycles
start from the beginning after 1 min rest

GRIND:

A. Every 2:30 x 15 minutes (6 sets)

6-8 Kettlebell, Dumbbell, or Sandbag Lungesters
Lungester = Left Leg reverse lunge + Right Leg reverse lunge + thruster

B. Max rounds in 3 minutes of:

5 dual KB cleans or RKB swings
5 push-ups
10 Squats
Rest 1-minute

Repeat for a total of 5 cycles
pick up where you left off after your 1 minute rest

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