CrossFit MontCo – CrossFit
Conditioning
Abalishus (AMRAP – Reps)
EMOTM for 24 minutes
5 plate sit ups
Then
Evens: max v ups
Odds: max mt climbers
Score is total v-ups and mt climbers.
Metcon
Down Stream #2 (7 Rounds for reps)
1 minute on and :30 sec off for 10 minutes
MIN1: Wall balls (RX+ heavier wall ball)
rest 30 sec
MIN2: Air Squats
rest 30 sec
MIN3: Pull ups
rest 30 sec
MIN4: Push ups
rest 30 sec
MIN5: Dubs
rest 30 sec
MIN6: Jumping Lunges
rest 30 sec
MIN7: KB Swing (RX+ 70/ 53)
Record total reps for each round.
Group After Party
Group Wall Sit (No Measure)
3 min group wall sit
If drop, do flutter kicks