CrossFit MontCo – CrossFit
Warm-up
Clean/Core Warm Up (No Measure)
3 Min Amrap
7 Hang Med Ball Power Cleans
5 Hollow Rocks
3 Burpees
Weightlifting
Empty Barbell Warm Up
Clean Pulls, High Puls, Position 1 (high hang), Position 2 (knee w/ hinge). Position 3 add PAUSE
Power Clean (Pause at knee) (6×1 @ 96%)
https://www.youtube.com/watch?v=rj2j5OcpdnI
work on pulling under not wide feet
Metcon
Metcon (Time)
For time (8 min cap)
21-15-9
Toes 2 bar
Burpees
Metcon (Time)
5oom Row + 20 Wall Balls (HEAVIER if possible)
Everyone do 1 round.
After Party- 2 more. (optional)