CrossFit MontCo – 6 Week Challenge
Warm-up
Coach Led (No Measure)
Coach will lead you through warm-up,
Strength
Day 8 – Strength #1 (Weight)
3 Rounds
8 Push Presses (heavier than last week)
3 Wall Walks (or attempts)
10 Lateral raises with KB or plate
*Score push press weight
Strength
Day 8 – Strength #2 (No Measure)
2 Rounds (own pace)
10 Dips (Rings or boxes)
10 Push-ups
10 Pull-ups
Metcon
Day 8 – METCON (Time)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Sit-ups
Burpees to 6 inch target.
KB Thrusters
Row 100m after each set.
Score is total time.