Most people are fast to stop you before you get started but hesitate to get in the way if you’re moving.

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 (2 x 2 @ 100%)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

140 dubs

70 wall balls

35 hang cleans 135/95

then max pull ups (ring mu)

Score is total reps (include all exercises)

Metcon

Metcon (Time)

For time with 5 min cap

3 rounds

25 v ups

10 1 arm KB swing, athlete chooses weight but go HEAVY!

*record KB weight in comment section

* scale v-ups with laying knees to elbows