CrossFit MontCo – CrossFit
Metcon
ABsolved (Time)
21-15-9
toes 2 bar
kb swings
med ball V-Ups (med ball held in between feet) (scale Med ball in hands)
400 m run after each round
For time with a 20 min cap
Scale accordingly
Conditioning
Hold….. (Time)
accumulate
4 minutes in the hollow hold position
each drop subtract 10 seconds off your time