Crossfit monolith

WOD

Wednesday May 16th, 2018

WARM UP & MOBILITY
20 Squats
20 PVC Good Morning
10 Burpess
———————–
10 Front Squat (Empty Bar)

SWOD
(Time Cap 18min)
A) Front Squat
5-5-5 @65%
3-3 @75%
1-1-1 @85%

B) 3×20 DB or KB’s Front Rack Step-Up (Heavy as possible)
*Knee below the hips

WOD
15min EMOM: (40seg ON/ 20seg OFF)
-Back Squat from the Floor @65% of 1RM of C J
-KB or DB OH Static Lunges (Heavy as possible)
-TU’s / DU’s / SU’s

*Score: Back Squats total reps

ACCESORIES
3x1min Side Plank (each side)