Crossfit monolith

WOD

Wednesday Jan 3rd, 2018

WARM UP & MOBILITY
Follow the coach

SWOD
(Time Cap 20min)

A1) Back Squat 3×5 (85% of 1RM of B.S.)
[rest 90seg. Btwn sets]

B1) Front Squat 4×10 (60% of 1RM of F.S.)
B2) Dumbell Lunges 4×20 (20% of 1RM of F.S.)
[Rest 60-90seg. Btwn round]

WOD
Time Cap: 18min
Buy in: 1,000m row

AMRAP(70% of 1RM of Clean)
1 Deadlift +
2 Power Clean +
3 Hang Squat Clean +
4 Front Squats