MONDAY CrossFit WOD 1.21.19 – CrossFit Vital
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MONDAY CrossFit WOD 1.21.19

20
Jan

MONDAY CrossFit WOD 1.21.19

STRENGTH
Complete a warm up sets and then:
75% x 5
85% x 3
Try for a new 100% or 1RM

* In between sets, complete 15-20 HEAVY russian KB Swings. These will actually help your squat game today. Try something you may have never swung before.

METCON
15 Min EMOM
Min 1) 12/9 Cals on Bike
Min 2) 12 T2B
Min 3) 2 Squat Cleans (Climbing)

I wanted the squat cleans to be the main focus today. Try to get up to something really heavy! After those squats you should be feeling GOOD.


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