CrossFit MontCo – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
1 Front Squat + 1 Jerk (7 x 3 @ 75%)
Partner Metcon
Batman & Robin 2 (Time)
For time with 20 min cap
100 air squats
75 v-ups
50 clean and jerks 135/ 95
*50m farmers carry (1 partner walks while the other works.)