Sunday October 14, 2018 - MONROE


Warmup

:20 HARD

:40 EASY x4 Bike or Row

2 Rounds

25ft Bear Crawl Controlled

10 Reaching Goblet Squat

10 Goblet RDL

M1) 21-15-9

Option A:

Thruster 95/65

TTB

Box Jump 24/20"

Option B:

Thruster 75/55

TTB/K2E

Box Jump 24/20"

Option C:

Thruster 45/35

Straight Leg Sit up

Box Jump 20/18"

M2) 10 Min AMRAP

Option A:

8 HSPU

16 Air Squat

Option B:

8 Ring Push Up

16 Air Squat

Option C:

8 HRPU

16 Air Squat

HERO WOD

Army Pfc. Anthony Monroe 20, of Bismarck, N.D.; assigned to Division Artillery, 1st Cavalry Division, Fort Hood, Texas; killed Oct. 11, 2004 when two rockets impacted his camp in Baghdad.

20 Min AMRAP

2-4-6-8-10-12

Bench Press (70% of 1 Rep Max)

Hollow Rocks

Wall Ball Shots

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Fargo, ND 58104
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ashley@crossfitfargo.com
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