CrossFit MontCo – CrossFit
Warm Up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
Red. White. Blue. (Time)
In teams of 2
A. 4 min max reps of
KB Swing 53/35
Push-up
Run 400 meters (4:00 min, rest with remaining time)
B. 4 min max reps of
Air squats
Pull-up
Run 400 meters (4:00 min, rest with remaining time)
C. 4 min max reps of
Push-ups
Sit-ups
Run 400 meters (4:00 min, rest with remaining time)
*Partners must work at same time.
*Partners can not be doing the same exercise so one person air squats while the other person does pull-ups.
*Score is total partner reps so 1 air squat and 1 pull-up = 1 rep.
*Put partners name in comment section.