CrossFit MontCo – CrossFit
500m Row (Time)
Max Effort 500m Row
This is a test and should be treated as a benchmark WOD.
ALL OUT EFFORT! THIS IS WHAT YOU HAVE TRAINED FOR!
Wing Man (AMRAP – Rounds and Reps)
25 min AMRAP
“150 Wallball shots, 20/ 14”
“3 rounds, 21-15- 9 reps, of: 95/ 65 Thruster and Pull-ups”
“30 clean and jerks at 135/ 95”
* If finish start over!
* One person working at a time
* Can break up sets anyway team sees fit.
* Put partners name in comment box
Group After Party
Group Wall Sit (No Measure)
3 min group wall sit
If drop, do flutter kicks