CrossFit MontCo – CrossFit
Warm-up (No Measure)
1 min each leg banded hamstring stretch.
10 med ball cleans
10 Knees to Elbows
10 barbell good mornings
**Warm up for clean with empty barbell 5 reps at each position before adding weight.
Power Clean (Pause at knee) (4 reps at 98%)
work on pulling under not wide feet
**Not Emotm- next week new max!
Metcon (5 Rounds for time)
5 rounds every 3 minutes (15 min running clock)
5 clean and jerks 135/ 95
8 bar facing burpees
10 toes 2 bar
**max effort, if you finish early you rest.
Wall walks, kick ups, Handstand Holds or Walk practice