Protein and coffee is a reward.

CrossFit MontCo – CrossFit

Warm-up

Deadlift Warm Up (No Measure)

2 Rounds

10 spidermans

1 min each leg couch stretch

1 min each leg wall hamstring stretch

10 push ups

Deadlift Prep –

https://www.youtube.com/watch?v=HomJymq0VZE

http://www.mobilitywod.com/2010/12/episode-105-deadlift-prep/

Weightlifting

Toes-To-Bar (Emotm- evens (7))

Deadlift (10×1 93% (emotm- odds))

Metcon

Don’t hold your breath! (Time)

For time- 20 min cap.

800 m run

30 clean and jerks 135/95

Then

400 m run

20 snatches

Then

3 rds

100 m run

5 wall walks(10 hspu)

**800, use 400 and run around the building so your only running 2 laps. Scale (400m)

Snatches from ground, can be power or squat. Beginners hang power.

Wall walks as high as can kick/ use a box.

After Party

4 min. straight leg sit ups (AMRAP – Reps)

4 min. straight leg sit ups