CrossFit MontCo – 6 Week Challenge
Warm Up
Coach Led (No Measure)
Coach will lead you through warm-up,
Work push press drills.
Strength
Day 11 – Strength (No Measure)
3 Rounds (own pace)
6 Push Press (heavier than last week)
3 wall walks (or attempts)
10 Lateral Raise with KB or plate
*record push press weight below
Push Press (3 x 6)
Strength
Day 11 – Strength #2 (No Measure)
2 Rounds (own pace)
10 dips (ring or box)
10 ring rows
Metcon
Day 11 – METCON (AMRAP – Rounds and Reps)
8 min AMRAP
10 burpees
10 KB taters
10 sit-ups
Rest 3 minutes
8 min AMRAP
10 toes to bar
10 box jumps
10 jumping lunges
*Score is total rounds + reps.