CrossFit MontCo – CrossFit
Warm Up
Burgener Warm Up For The Clean (No Measure)
Down and ups x3
Down and up with high elbows x3
Muscle Clean x3
Clean lands x3
Clean drops x3
https://www.youtube.com/watch?v=rReO1Lt4u3M
Strength
Squat Clean Cycling (4 x 8 @ 135/95)
This must be touch and go
*new athletes can power clean + front squat
Metcon
Badass (AMRAP – Rounds)
WOD
Every 3 minutes for 6 rounds do:
10 toes 2 bar
15 wall balls (+heavier WB)
50 dubs
*score is number of completed rounds
After Party
Do one of the two APs.
10 wall walks for time. (Time)
10 wall walks for time. Nose to wall each time is goal.
30 HSPU for time (Time)
30 HSPUs for time