CrossFit MontCo – CrossFit
Warm Up
Basic Clean Warm Up (No Measure)
Coach Led Barbell Warm Up-
5 clean pulls- no arm bend
5 high pulls with bent elbows
5 high hang cleans
5 hang cleans
5 full power cleans w/ pause at knee
Weightlifting
Squat Clean (5 Every 2 mins. (20 min))
5 Squat clean em(2)otm for 20 min @70%
Partner Metcon
2017 Team Series #1 (Time)
9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees
Men use 95-lb. barbell
Women 65-lb. barbell
Scaled 65/45
After Party
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row