CrossFit MontCo – 6 Week Challenge
Warm Up
Coach Led (No Measure)
Coach will lead you through warm-up,
Work back squat drills.
Strength
Day 10 – Strength (No Measure)
3 rounds (own pace)
8 back squats
12 KB step-ups (work on going heavier than last week)
10 plate sit-ups (scale to crunches)
*record back squat weight below.
Back Squat (3 x 8)
Metcon
Day 10 – METCON (AMRAP – Reps)
“Tap Out”
Every 2 minutes until end:
0-2 5 Thrusters (95/ 65) / 5 Bar facing burpees
2-4 7 Thrusters / 9 Bar facing burpees
4-6 9 Thrusters / 9 Bar facing burpees
6-8 11 Thrusters / 11 bar facing burpees
8-10 13 Thrusters / 13 bar facing burpees
10-12 15 Thrusters / 15 bar facing burpees
*Scale barbells for KBs.
*Score is total reps.
*If you don’t finish a round. Then you start that round over.