CrossFit MontCo – 6 Week Challenge
Hang Clean (4 x 5 @ 70%)
practice hang cleans
find weight can do with good form at 5 reps
after their done, can find weight for thrusters for metcon
Day 9 – METCON (AMRAP – Reps)
90 sec of max toes to bar
90 sec of max 6 inch burpees
90 sec of max KB switch
Rest 5 minutes during WOD change.
90 sec of max box jump overs
90 sec of max thrusters 95/ 65 (scale to KB thrusters)
90 sec of max jumping lunge, can scale to walking lunges
*Score is total reps between two stations.
*Big class could do half class at WOD 1 and half at WOD 2. Then switch.
*Let me know will see thrusters again soon. So work form.