MONDAY CrossFit WOD 12.17.18 – CrossFit Vital
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MONDAY CrossFit WOD 12.17.18

16
Dec

MONDAY CrossFit WOD 12.17.18

STRENGTH
Back Rack Lunge
4-5 Sets:
Complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted / feet elevated ring rows (supine grip)

18 Min cap

WOD
3 x 5 Min AMRAP
5 Chest to bar pull-ups
5 Front Squats 115/75#
5 Chest to bar pull-ups
5 Jerks 115/75#

*Rest 1 Min Start where you left off each time. Score is total rounds.

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