CrossFit MontCo – CrossFit
Warm Up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Back Squat (3×3 95%)
Metcon
Monday ain’t so Funday! (Time)
For time 14 min cap
5 rds
20 dubs 15 med ball cleans 10 pull ups (c2b) 5 wall walks (10 hspu)
Metcon
3 min max KB Swing (AMRAP – Reps)
3 min AMRAP of KB swings 53/35 (+ heavier)
If you are comfortable with the KB you have been using, use this time to challenge yourself with a heavier weight