CrossFit MontCo – 6 Week Challenge
Strength
Day 10 – Strength (Weight)
3 rounds (own pace)
8 back squats
12 KB step-ups (work on going heavier than last week)
10 plate sit-ups, show scales
*record back squat weight below.
Metcon
Day 10 – METCON (AMRAP – Reps)
“Tap Out”
Every 2 minutes until end:
0-2 4 Thrusters (95/ 65) / 4 Bar facing burpees
2-4 5 Thrusters / 5 Bar facing burpees
4-6 6 Thrusters / 6 Bar facing burpees
6-8 7 Thrusters / 7 bar facing burpees
8-10 8 Thrusters / 8 bar facing burpees
10-12 9 Thrusters / 9 bar facing burpees
*Scale barbells for KBs.
*Score is total reps.
*If you don’t finish a round. Then you start that round over.