CrossFit MontCo – CrossFit
Warm-up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Overhead Squat (3 x 16 @ 60% of max)
Metcon
Iron man (AMRAP – Rounds and Reps)
20 min AMRAP
7 pull ups (2 bar mu)
8 hang power snatch 95/65 (135/95)
9 hr push ups (5 hspu)
After Party
60 anchored sit-ups for time (Time)
60 anchored sit-ups for time