CrossFit MontCo – CrossFit
Warm-up
Deadlift Warm Up 2 (No Measure)
25 jump ropes
20 monster walks
10 situps
10 pushups
20 lunge with twist
Weightlifting
20 minute E2MOM, every 2 minutes switch
Evens: Deadlifts
Odds: Toes to bar
Deadlift (10 x 1 @ 95%)
Toes-To-Bar (10×5)
Metcon
Plate Game (Time)
For time with 7 minute cap
200 meter plate run 45/25 (55/35)
Then 2 rounds of
20 Plate situps
20 Stationary OH plate lunges l/r = 1
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
10 HRPU (+HSPU)
10 Jumping Air Squats
10 Box Dips (+Ring dips)
Scale for ring dips: static holds or bar dips