CrossFit MontCo – CrossFit
Warm-up
Chipper Warm Up (No Measure)
2 rounds
1 – 3 minutes rowing
1 – 3 minutes singles
10 dislocates/ pass thrus
10 push ups
1 minute hold bottom squat
Chipper
Old School Rap (Time)
WOD for time with 40 min cap
10-15-20-25-30-35-30-25-20-15-10
– Squat clean 165/105 (205/135)
– chest 2 bar pull ups (7 bar MU)
– box jump overs
– toes 2 bar
– deadlifts
– burpees
– deadlifts
– toes 2 bar
– box jump overs
– chest 2 bar pull ups( 7 Bar MU)
– Squat clean