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 (6×5 @ 83%)
Metcon
Med Ball Monster (Time)
Wod-
For time (15 min cap)
50 med ball cleans
40 pull ups
30 thrusters 95/65
40 pull ups
50 med ball cleans
3 min max burpees (AMRAP – Reps)
3 Min Amrap Burpees
Rest 1 min