Legends NEVER die.

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

Squat Clean (3×10)

Monday Strength

3*10 touch and go squat clean 135/95

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Sub c2b pull ups, pull ups or pull up progression.

Accessory Work

Metcon (No Measure)

Superset

3*5 clean pulls 98%

3*15 hspu (strict if possible)

https://www.youtube.com/watch?v=wR5ZDdiuwjM

Categories: WOD