Cohort Cast 4 MONDAY

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*CrossFit Health

Monday

a) Butterfly Emom Play

a) 8- Chest to bar .

b) 8- Normal

c) 8- Mini Circles

d) 8- Kipp back n forth

AFAP in 16mins

50 Burpee 2 plate

40 Power Snatch 75/55

50 Air Squats

40 Hanging L Pulls (mini toes to bar)

50 Swings 24/16

Chair 6minutes

 

*CrossFit Performance

Monday

Warm Up Emom

4Rounds

1) 16/14 Cal Row

2) 15 Burpee

3) Rest

Back Squat

5x5 start at 65% of new 1 rm work up

In Between

Ring Muscle Ups

5 sets of 50% Great reps only.

4 RFT:

21 Deadlifts 144/105

15 Bf Burpee

9 Shoulder 2 OH