Cowboy Monday

Monday, January 5

Strength - Back Squat

Warmup @ 40% (5 reps)
Warmup @ 60% (5 reps)
3x5RM

WOD - 12 min amrap
Rx
10 Ring push-ups
12 Pistols (alt)
14 Slams 35/25

L2
10 Perfect push-ups
12 Plate Pistols (alt)
14 Slams 25/20

L1
10 mod push-ups
12 Mod Pistols (alt)
14 slams 20/15


CrossFit Ignite

WOD - 3RFT

400m Row
20 Jump Pull-ups
20 Burpees 
20 Squats
20 Walking lunges