CrossFit MontCo – CrossFit
Warm Up
Coach Led Warm-Up (No Measure)
Coach will lead you through warm up.
Conditioning
c2b + wb #7 (AMRAP – Rounds)
Volume work for open
20 min emotm
Evens-7 c2b pull ups
Odds- 10 wall balls+5 burpees
scaled-
jumping pull ups
7 wall balls, 3 burpees
Metcon
Metcon (AMRAP – Reps)
Wod- 15 min. clock
9 min amrap
45 dubs
6 deadlift 155/105
6 hang clean
4 push jerk
9-15 min find a 1 rep max jerk from rack- scored separate- only score one you do…