CrossFit MontCo – CrossFit
Warm Up
DeadLift/Run Warm Up (No Measure)
2 rounds-
:30 straight leg sit ups
:30 Press ups (Squat to stand)
:30 Tuck Jumps
Weightlifting
Deadlift
Emotm for 14 min
Evens 100 m Sprint
Odds 1 deadlifts @ 93% of max
Metcon
Metcon (3 Rounds for reps)
3 rds-
4 min time domain rest 2 min between
50 dubs
25 burpees
15 hang cleans 135/95
Then max Cal’s on rower
**If more than 5 athletes in class, stagger starts every 2 minutes.
5 start at 0, 5 start at 2:00, 5 start at 4:00 if needed. Must pay attention to clock.
After Party
Metcon (No Measure)
Superset
5*1 high box jump attempt
5*5 tire flips