MOONDI (say with British accent)

 Kmack and Imack 214 Xmas Party

Kmack and Imack 214 Xmas Party

*CrossFit Health

Monday HCycle Wk11

Back Squat

5/3/2/2/1/1

60/70/80/90/95/102%

Amrap 12mins

11 Pullups

11 KB Swings 32/24

11 box dip/ring dip

11 KB Squat (any style)

Midline

60 Abmat Situps AFAP

*CrossFit Performance

Monday

OH Squat (from rack)

4x10

In between sets

BMU 50% of max set

Start and finish with this please.

Amrap 12 Min

5 Pull-Up

5 C2bar

10 Air Squat

10 Wall Ball

Amrap 5 Minutes

Snatch anyhow

@70% of max