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MONDAY 4065

Published on November 2, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm Up (No Measure)

CFBV Dynamic Warmup

TABATA Situps

Strength

Deadlift (3×5@80%)

Metcon

Metcon (Time)

5 2-minute rounds of:

5 muscle-ups

150-yard shuttle sprint (25 yards there and back, 3 times)

Max reps thrusters

*rest two minutes between each round.

**Score is number of trusters completed in each round

RX-135/95

L1-115/75

L2-95/65

L3-75/55
*courtesy of crossfit.com

**for scoring:

1 thruster rep = 1 min

Stretch

Banded Shoulder

Tricep Stretch Against Wall

Foam Roll