CrossFit MontCo – CrossFit
Warm Up
Chipper Warm Up (No Measure)
2 rounds
1 – 3 minutes rowing
1 – 3 minutes singles
10 dislocates/ pass thrus
10 push ups
1 minute hold bottom squat
Chipper
180 (Time)
WOD for time with 40 min cap
100 m run
80 air squats
100 m run
80 kb swings (1 arm snatches from the hang)
100 m run
80 push ups
100 m run
80 goblet squats (1 arm kb ohs)
100 m run
80 burpees
100 m run
Try to do the whole WOD outside!