CrossFit MontCo – CrossFit
Warm-up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Back Squat (1 rep max)
Metcon
Squats for shots. (Time)
5 rounds for time with 12 min cap
10 pull-ups (C2B)
8 hang cleans 135/ 95
6 front squats
Metcon
Metcon (Time)
5 rounds with no cap
100m run
30 dubs