CrossFit MontCo – CrossFit
Warm Up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Back Squat (6 x 5 @80%)
Same weight as last week, increasing by 1 rep
Metcon
Test your metal (AMRAP – Rounds and Reps)
20 min AMRAP
1 clean 155/105
1 HRPU (+HSPU)
Increase 1 rep every round so 2 round do 2 clean, 2 HRPU and so on… as far as you can in 20 mins