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- 7 deadlifts 65% of max deadlift
Deadlift (10×7 odds)
Toes-To-Bar (10×7 evens)
Metcon
400m Cindy Sandwhich (Time)
18 min cap.
400m run
10 rounds of Cindy
400m run
Cindy
5 pull ups
10 push ups
15 air squats
After Party
500m Row (Time)
Max Effort 500m Row
All out effort