CrossFit MontCo – CrossFit
Conditioning
Cleans + PUs #4 (AMRAP – Rounds)
20 min EMOTM
Evens: 9 touch and go power cleans
Odds: 9 pull-ups (+if made all C2Bs last week then move to 4 bar MUs)
Metcon
Amazon Warrior (3 Rounds for reps)
With a running clock
0-5 min AMRAP
15 wallballs 20/14 (+heavier)
15 KB swings 53/35 (+heavier)
Rest 1 minute
6-10 min AMRAP
10 goblert squats
10 med ball cleans
Rest 1 minute
11-15 min AMRAP
Max squat cleans at 205/ 135
*score is total reps per each section
After Party
50 v-ups for time (Time)
50 v-ups for time or 50 v-up attempts for time