CrossFit MontCo – CrossFit
Warm Up
Press – Warm Up (No Measure)
1-3 mins of rowing
15 PVC Dislocates/ Pass Thrus
15 PVC Push Press
15 PVC Overhead Squat
15 Spidermans
Strength
Strict press + push press + push jerk – COMPLEX (10×1 @ 70%)
Max strict press + 2 push press + 1 push jerk
Strength
10*1strict press+2 push press+3 push jerk @ 70% of last week
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner wod
20 min amrap
You go I go style
5 push jerks 135/95
5 push jerks
5 squat clean
5 squat clean
5 burpees(HSPU)
5 burpees(HSPU)
After Party
200 DUBS for time (Time)
7 min. Cap