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 (4 x 3 @ 92%)
Metcon
Turn and Burn (AMRAP – Reps)
Climb the ladder as high as possible in 12 minutes
40 dubs
10 S2O 95/65
40 dubs
10 S2O 115/75
40 dubs
10 S2O 135/95
40 dubs
10 S2O 155/105
40 dubs
then as many S2O as possible at 185/ 125
Score is total S2O
*RX is from ground
Dub scale options:
singles = 80 reps
dubs = 40 reps
single single dub = 30 reps
Metcon
3 min max burpees (AMRAP – Reps)
3 Min Amrap Burpees
Goal: Go at a pace you can sustain for the full 3minutes.
Go for PR!