CrossFit MontCo – CrossFit
Strength
Strict press + push press + push jerk – COMPLEX (10x 1strict press+3 push press+4 push jerk @ 83%)
Strict press + push press + push jerk
Partner Metcon
Fear the brow (AMRAP – Rounds and Reps)
Partner WOD (teams of 3)
3 rounds
5 min AMRAP
10 wall balls
10 front rack lunges 135/95(l/r=1)
10 shoulder to overhead
rest 1 min
* partners may only work on 1 movement per round ans must switch each
rd so each partner has a turn per movement
*score is total rounds + reps
If end up with two people…
Person 1- 10wb+ 5 Fr Lunges
Person 2- 5 Fr lunges+ 10 s2o
Switch each round…
After Party
4 min max dubs (AMRAP – Reps)
4 min max dubs