CrossFit MontCo – CrossFit
Warm-up
Coach Led Warm-Up (No Measure)
Coach will lead you through warm up.
Conditioning
Rowing Conditioning #3 (7 Rounds for time)
7 rounds
10 cal row for time
*rest as needed between each round
*score each round inidividually
Partner Metcon
Metcon (Time)
Partner WOD for time with 20 min cap
100 Total Partner Abmat Situps with Med Ball Pass 20/14
75 Power Cleans 155/ 105, alternate each rep
*write partners name in comment box
After Party
Metcon (No Measure)
Combined 3 minute hold of hollow rock
*every break do 5 burpees