CrossFit MontCo – CrossFit
Strength
Paused Back Squat (10 min EMOTM 10 x 1 @ 90%)
3 sec pause in bottom squat
Partner Metcon
Valentine’s Day “The Break Up” (AMRAP – Reps)
Part 1: “The Break-up”
With a running clock both partners simultaneously complete:
1st minute
Partner A: 3 hang cleans 135/ 95
Partner B: 3 burpee box jump overs
2nd minute
Partner B: 4 hang cleans
Partner A: 4 burpee box jump overs
And so on, adding 1 hang clean press and 1 bbj each minute until ONE partner cannot complete the prescribed reps in the minute. The score for this workout is the total reps of the FIRST partner to drop out.
REST EXACTLY 5 MINUTES, THEN PART 2.
Valentine’s Day “The Make Up” (Time)
Part 2 “The Make Up”
6 Rounds for Time
Partner A: 5 thrusters 135/ 95
Partner B: 10 pulls (+C2B)
5 Partner Deadlifts 315/ 225
*Switch movements every round.
* You can use two bars.