CrossFit MontCo – CrossFit
Warm-up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Box Squat (3 x 3 @ 98% of normal back squat max)
These have a wider stance and they should be sitting tall on the box.
https://www.youtube.com/watch?v=e9HloHClt2Q
Partner Metcon
Partner Throwdown (AMRAP – Rounds and Reps)
Partner 20 min AMRAP
*All alternating
100m run
6 rounds of 5 clean and jerks Rx=115/80 (rx+ 135/ 95)
100m run
6 rounds of 5 snatches
100m run
6 rounds of 5 thrusters
100m run
100 air squats (Split However, just alternate)
* 6 rounds between partners
* switch every 5 reps
* partners run together
* partners can have their own bar
* write partners name in comment section