Monday WOD @ CrossFit Mahwah

Warm-up
Weightlifting
Fit: Deadlift (3x5 (add 10lbs from Last))
 
Wend: Deadlift (3-3-3+ 70%-80%-90%)
 
Metcon
2 Options:
Prescribed
or
Scaled
 
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Fit: Metcon (AMRAP - Rounds and Reps)
Open 11.4 Scaled
10 Min AMRAP
60 Burpee over bar
30 Overhead Squat (Pick Challenging Weight)
10 Pull Ups

 

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