CrossFit MontCo – CrossFit
Warm Up
Agility WarmUp (No Measure)
**Can be done on side of building or inside width of building.
Walking Knee to Chest
High Knees
Butt Kicks
Karaoke
Bear Crawl (inside)
Lunges
x2
Conditioning
Rower Conditioning #9 (3 Rounds for distance)
rower cond #9
3*25
pulls for max meters
Partner Metcon
Partner Kalsu (Time)
30 min cap.
Kalsu(this is a hero wod so should be done as close as possible to RX but with obvious mods)
100 thrusters 135/95
starting at go compete 5 burpees at the top of each minute
partners must alternate burpees but may split thrusters however they see fit
BOTH PARTNERS MUST DO 5 BURPEES EMOM. ALTERNATE THRUSTERS HOWEVER TEAM SEES FIT,
LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
Accessory Work
3x 1 min planks (No Measure)
3 sets of 1 minute plank holds
*if can not do 1 min, scale to 3 sets of max plank holds