CrossFit MontCo – CrossFit
Weightlifting
Bro Session- Cutoff Shirts Required
Superset
{keep them moving about 25 min total time}
1. 3*5 strict pull ups weighted if possible
2. 3*10 floor press heavy as possible
3. 3*20 hammer curls
4. 3*15 v ups
Partner Metcon
Partner Cindy #2 (AMRAP – Rounds and Reps)
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
*must alternate after each round
*SQUAT WITH GOOD FORM! Use a kettlebell or target if you need to.
*write partners name in comment section