CrossFit MontCo – CrossFit
Warm-up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
Metcon (AMRAP – Rounds)
3 rounds for time (+ weighted if possible)
1 min plank left
1 min plank right
1 min plank
1 min hollow hold
Metcon
MontCo Gone Band (AMRAP – Reps)
5 rounds for max reps
1 minute at each station
– pull-ups (C2B)
– row for calories
– hang clean 75/55 (95/65)
– box jump overs
– front squats
– rest
*score is total reps