Sweet is magic.

CrossFit MontCo – CrossFit

Warm Up

Saturday Warm Up (No Measure)

20 dislocates (pvc passthroughs)

10 push ups

15 sit ups

Metcon

Absession (Time)

For Time – [25 Minute Cap]

100- Straight Leg Sit Ups

50- Strict Hanging knee ups

100- Plate Toe Touches 45/25

hold the plate flat and reach up and do your toe touch

DO NOT BEND YOUR KNEES THE RANGE IF MOTION IS SHORTER

Metcon

Metcon (AMRAP – Reps)

2 min of work, 2 min of rest for 5 RDS

15 cal row

10 thrusters 95/65

Then max burpees

*Score is total burpees in 5 rounds

Categories: WOD

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