CrossFit MontCo – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
emotm 20 minutes
evens-10 step back dumbbell lunges(10/10)
odds- 15 v-ups
Metcon
Montco Shuffle (Time)
for time no cap
5 rds
250m row
15 double kb swings
10 double kb push press
Scale
250m row
15 1 arm kb swings – heavy l/r=1
10 1 arm KB push press