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 (New rep max! )
Metcon
Metcon (Time)
5 rounds for time- 14 min cap
15 Ohs 75/55 (95/75)
10 Pull Ups ( 3 Mu, any style)
2x 200m run (2 Rounds for time)
2x 200m run
Full effort- equal work/rest ratio.
After Party
Metcon (No Measure)
Superset-
3×20 hollow rocks
3×10 HSPU
Scale- sub wall walks it handstand holds