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
Paused Back Squat (2 emotm 12 minutes)
3 sec pause in bottom squat
Benchmark WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Approach this workout with a plan. How will you break up your reps?
Most people find the round of 15 to be the most mentally challenging. Be prepared for this.
Metcon
Air Force (Time)
30 burpees over bar for time
This is a retest for some.