MONDAY CrossFit WOD 10.29.18 – CrossFit Vital
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MONDAY CrossFit WOD 10.29.18


MONDAY CrossFit WOD 10.29.18

Front Squat
3 x 70%
3 x 80%
Max Reps @ 90%

*20 Russian twists between each set with the heaviest DBell you can 45/30?? L+R=1 Rep
*Remember that these are your “working” sets. You may have a few more warm-ups sets that are not posted here. Take your time warming up to it.

12 Min AMRAP
200 M Run
3 Squat Cleans 135/95#

*Round 2: Add 10/5#.
*Round 3: Add 10/5#. more
*And so on…
*Share a bar with someone of equal strength if possible. That way you have someone to help you change the weight faster.
*Start at a lighter weight if needed so you can make a weight jump each time.

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