CrossFit MontCo – CrossFit
Warm-up
Friday Warm Up (No Measure)
2 rounds of-
1 minute bottom squat hold
20 air squats
10 push aways
10 push ups
Chipper
Ripka Street (Time)
For time with 40 min cap
60 wall balls
60 dubs
200m run
50 burpees
50 pull-ups (20 bar mu)
200m run
40 hang cleans 135/ 95
40 jerks 135/ 95
200m run
30 back squats 185/120
30 deadlifts 225/ 155
200m run