Seven ATE Nine

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

After Party

Pendlay Row (5×8)

Categories: WOD

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