CrossFit MontCo – CrossFit
Warm-up
Paul’s Clean Warm Up (No Measure)
30 secs Bottom Squat w/ barbell
5 High Pulls
5 Clean and Press- 3 positions
5 Back Thrusters
5 Good Mornings
5 Rows
x2
Weightlifting
Clean (New 5 rep touch and go max!)
Metcon
Dipping Fran (Time)
21-15-9
Hr push ups
Ring dips/box dips
Plate sit ups
**Scale Dips as needed
10 min cap.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
30 dubs
15 OHS 75/ 55 (95/ 65)
After Party
Metcon (3 Rounds for time)
3x 100m Run w/ Med Ball