Enjoy your holiday weekend!

CrossFit MontCo – CrossFit


Saturday Warm Up (No Measure)

20 dislocates (pvc passthroughs)

10 push ups

15 sit ups


Snarf Eggbert (abs) (5 Rounds for reps)

5 rds for max reps 1 min each

a. russian twist

b. hello dollies

c. plate sit ups

d. plank ups downs (each up and down is 1 rep)

e. rest

*score each round separately, total reps each round


Metcon (Time)

For time with 20 min cap

500m row

100 dubs

400m run

100 dubs

30 KB swings

100 dubs

Categories: WOD

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