resting during a WOD: Breath; inhale thru your nose, exhale out your mouth

CrossFit MontCo – CrossFit

Conditioning

HSPU + Pistol #6 (AMRAP – Rounds)

Evens: 8 HSPU

Odds: 10 alt pistols + 3 strict pull-ups (1 rep hold at top for 5 seconds then lower down)

Metcon

Rorschach (5 Rounds for reps)

Stations

5 Rounds

1. 1 rope climb

2. :30 sec of max reps wall balls

3. :30 sec of max pull-ups (+bar MU)

4. :30 sec of max alt KB swings (+heavier)

One minute at each station.

Score total reps per round.