CrossFit MontCo – CrossFit
Weightlifting
Back Rack Lunge (10 x 1 @ 65% of 1RM back squat)
Metcon
Metcon (5 Rounds for time)
5 rds every 3 minutes for time
40 dubs
20 slam balls
10 c2b pull ups
After Party
2x Run + Jump Overs (2 Rounds for time)
Ap
2*400 m run+5 box jump overs 30/24
Agility WarmUp (No Measure)
**Can be done on side of building or inside width of building.
Walking Knee to Chest
High Knees
Butt Kicks
Karaoke
Bear Crawl (inside)
Lunges
x2