CrossFit MontCo – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
1 Front Squat + 1 Jerk (6 x 3 @ 80% of max)
Partner Metcon
Nice game pretty boy. (AMRAP – Reps)
15 min amrap for max back squats
15 back squats 95/ 65 (135/ 95) while other partner does dubs must switch after back squats are done
*partners must be working at the same time
*put partners name in comment box