CrossFit MontCo – CrossFit
Warm Up
Press – Warm Up (No Measure)
1 min of rowing
15 PVC Dislocates/ Pass Thrus
1 length Bear Crawl
1 length walk with light plate overhead
15 Light KB Swings
+ Coach Led PVC Warm Up
Weightlifting
Push Press (10×1 @ 92%)
Partner Metcon
Metcon (Time)
For.time 20 min team cap
Each person must finish the movement before the next goes… teams of 3
25 Cal row
30 wall balls
35 double dumbbell front squats
40 dubs
100 m Sprint
Person A must finish row before B can start etc.
Write names in comments.
After Party
Metcon (No Measure)
Ap- 4*10 ring fallouts must keep body flat as board