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)