CrossFit MontCo – CrossFit
Warm Up
Chipper Warm Up (No Measure)
2 rounds
1 – minute rowing
1 – minute singles
10 dislocates/ pass thrus
10 push ups
1 minute hold bottom squat
Chipper
Deadly Death Drop (Time)
for time (40 min cap)
50 Back Squats (135/95)
100m sprint
40 toes 2 bar
100m sprint
30 1 arm alternating dumbbell snatch (50/35)
100m sprint
20 Deadlifts (225/155)
30 1 arm alternating dumbbell snatch
100m sprint
40 pull ups
100m sprint
50 burpees