TFR CrossFit Monday WOD: Part A (Warm Up): 500 meter row. 2 - TopicsExpress

TFR CrossFit Monday WOD: Part A (Warm Up): 500 meter row. 2 rounds of 10 GHD Situp, 10 back extension, 10 PVC pipe pass throughs, 30 second squat groin stretch Part B: Set clock to 20 minutes and complete the following - 3 x 5 back squat and 3 x 5 strict shoulder press Part C: 15-12-9-6-3 Thrusters 95/65 Dynamic (strict) push ups, chest hits 45# plate Russian Twists (mason twists) 20/14# med ball

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