CrossFit MontCo – CrossFit
Warm Up
Deadlift Warm Up 2 (No Measure)
25 jump ropes
20 monster walks
10 situps
10 pushups
20 lunge with twist
Weightlifting
Evens- 7 toes 2 bar
Odds- 1 deadlift @ 90%
Toes-To-Bar (7-rx 10-rx+)
Deadlift
Metcon
Bodies to the floor and wall! (Time)
Wod for time (4 min cap)
30 burpees
20 wall balls
Metcon
Dub Snatch (AMRAP – Rounds and Reps)
13 min amrap
25 dubs
15 hang power snatch 75/55(85/65)
5 ohs