CrossFit MontCo – CrossFit
Conditioning
Toes to bar EMOTM (AMRAP – Reps)
10 rounds of 6/7/8/9/10 reps
goals is all reps unbroken your score is smallest set of unbroken reps so if on the tenth minute you only do 7 before breaking your score is 7 you may go above 10 if you can hang on
same as last week add reps or build larger sets we will continue to build this until the open WOD with lots of T2b keep uping that volume and consistency
Metcon
Vertical force (Time)
WOD for time with no cap
5/10/15/20/25/30 plate sit ups 45/25
30/25/20/15/10/5 KB swings(rx+ 1 arm snatches)