CrossFit MontCo – CrossFit
Warm Up
Chipper Warm Up (No Measure)
2 rounds
1 – 3 minutes rowing
1 – 3 minutes singles
10 dislocates/ pass thrus
10 push ups
1 minute hold bottom squat
Metcon
44 Magnum (Time)
METCON
for time (40 min cap)
44 cal row
44 deadlifts 225/155
44 wall balls
44 pull ups(22 ring mu)
44 burpees(hspu)
* at 3-2-1 go do 44 dubs and every 5 minutes stop where you are and complete another 44 dubs
if dont have dubs complete 150 singles or 1 min dub attempts