CrossFit MontCo – CrossFit
Warm-up
Deadlift Warm Up 2 (No Measure)
20 jump ropes
1 length Frankenstein walks
1 length High Knees w/ Intensity
10 straight leg sit-ups
10 press ups (squat to stand)
X2
Strength
Deadlift (10 x 2 @ 85%)
20 min EMOTM
Evens: 100m sprint
Odds: 2 reps @ 85%
Metcon
Dodge Stratus Dad (Time)
For time with 16 min cap
8 rounds
5 pull-ups (+ 2 bar muscle ups)
10 burpees
15 goblet squats 53/ 35 (+heavier)
After Party
2 minute plank (Time)
30 seconds plank on left side
30 seconds plank right side
60 seconds plank regular
*if you fall, do situps
*score is total plank time
Metcon (No Measure)
Ap-
Superset
5*1 rope climb (quality-work form)
5*5 tire flips