CrossFit MontCo – CrossFit
Warm Up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Overhead Squat (3×12 82%)
Metcon
Ducks in a Row. (AMRAP – Rounds and Reps)
Wod-20 min amrap
5 push press 95/65
6 pull ups (3 MU)
7 thrusters
8 med ball cleans