Warning: "continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? in /www/wp-content/themes/Divi/includes/builder/functions.php on line 5812 MONDAY WOD 9/20/21 | CrossFit Ocean Isle Beach
(910) 579-9348

Monday Schedule: 6am/8am/9am/530pm – SPIN 530pm

  • Front Squats 3-3-3-3-3

    AMRAP 4:
    21/15 Calorie Row
    21 Toes to Bar
    21 Front Squats (95/65) (65/45)

    [Rest 4 Minutes]

    AMRAP 4:
    15/12 Calorie Row
    15 Toes to Bar
    15 Front Squats (115/85) (85/55)

    [Rest 4 Minutes]

    AMRAP 4:
    9/6 Calorie Row
    9 Toes to Bar
    9 Front Squats (135/95) (95/65)

Front Squats 3-3-3-3-3

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65) (65/45)

[Rest 4 Minutes]

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85) (85/55)

[Rest 4 Minutes]

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95) (95/65)

Front Squats 3-3-3-3-3

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65) (65/45)

[Rest 4 Minutes]

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85) (85/55)

[Rest 4 Minutes]

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95) (95/65)