CrossFit MontCo – 6 Week Challenge
Strength
Day 1 Strength (No Measure)
3 Rounds (no measure, take your time, focus on form + quality)
10 Sumo Deadlift
12 KB step ups – l/r=2 – Show scaling
10 Sit-ups/ Crunches
Metcon
Day 1 Metcon (4 Rounds for reps)
20 min EMOM – 30 on 30 off
1. Wall balls
2. Goblet Squats – 53/35
3. Row for Calories
4. Run 100m (the 4th minute, is 200m run and everyone runs together!)
5. Rest 1 min