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
Clean (New max squat clean)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min amrap
30 sit ups
10 Front Squats 135/95
Pull that Dumbell (Time)
4 rounds 7 min cap
10 Pull Ups (c2b)
10 Alt Dumbell Snatch 50/35