CrossFit MontCo – CrossFit
Warm Up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Back Squat (6×4 @ 80%)
Metcon
Toe 2 Snatch :/ (Time)
Wod- for time (8 min cap)
21-15-9
Toes 2 bar
Hang snatch 75/55
()
400m bread with some wall ball filling (Time)
wod – for time (8 min cap)
400 meter run
50 wall balls- must reach FULL depth
400 meter run
Scaled options- 200 m runs OR lower the wall balls.
If you start second run, finish it!