1.21.19 - Monday | CrossFit 312

1.21.19 – Monday

101

SKILL/STRENGTH
Hollow body/Strict Pull-up (lat engagement) Technique…
EMOMx9
M1: 12 Hollow Rocks
M2: 5 Strict Pull-ups
M3: Rest

METCON
Team of 2, AMRAP 12
15 KBS (55/35)
50 Double Unders
12/10 cal Row
9 Pull-up
15 Goblet Squats (55/35)

CROSSFIT

SKILL/STRENGTH
EMOMx16
M1: 10 Ring Push-ups
M2: 20s L-Sit Hold
M3: 5 Weighted Strict Pull-ups
M4: Rest

METCON
Team of 2, AMRAP 12
15 KBS (55/35)
50 Double Unders
12/10 cal Row
9 Power Clean (115/85)
15 Goblet Squats (55/35)
*Alternate movements

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.