CrossFit MontCo – CrossFit
Warm-up
Chipper Warm Up (No Measure)
2 rounds
1 – 3 minutes rowing
1 – 3 minutes singles
10 dislocates/ pass thrus
10 push ups
1 minute hold bottom squat
Chipper
Run and fun. (Time)
Chipper for time with 40 min cap
then 5 rds
100 m run
10 air squat jumps (RX+hang cleans 135/95)
then 5 rds
100 m run
10 plate sit ups (RX+shoulder to overhead)
then 5 rds
100 m run
10 burpees (RX+front squats)
then
500 m row