Crossfit monolith

WOD

Wednesday Sep 26th, 2018

WARM UP & MOBILITY
8-10min Dynamic Mobility Warm Up

SWOD
(Time Cap 20min)

A1) KB F.R. Carry 3x100m
A2) KB Front Squat 3×8

B1) Push Press 3×8
B2) Barbell BTN Alt. Jumping Lunges 3×12

C) Barbell Cluster 4×5 UB

WOD
For time: (Time Cap 25min)
50 Wall Balls #20/14
40 Burpees to target (Rack)
30 Box Jumps “”24/20
20 KB’s Swing #53/44
10 Down and Up Stairs