5 days into the NEW YEAR!

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

Categories: WOD

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