Monday in High Gear

Way to start Monday off with a scorcher workout.  Big week of training coming up, including Fight Gone Bad 6 this Saturday.  So get pumped!


Thrusters 5 sets of 2 reps at the same weight

Use about 70% of your 1 rep max and stay fluid with the movement

Rest 60 seconds between sets

Workout of the Day (WOD):

3 rounds for time of:

Run 400 meters

15 dumbbell hang cleans (40#/25# for women)

15 burpees

Elements can sub front squats for hang cleans

Post times to comments

Delaney and Marianoel both going as prescribed on the WOD.

Luke getting back into the action with his hang cleans.

New member Kris and road runner Adrienne standing up tall on their squats.

Early CrossFit Merge members Annelise and Dan still making huge fitness gains every time they come in.


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