CrossFit MontCo – CrossFit
Warm Up
Press – Warm Up (No Measure)
1-3 mins of rowing
15 PVC Dislocates/ Pass Thrus
15 PVC Push Press
15 PVC Overhead Squat
15 Spidermans
Weightlifting
Strict press + push press + push jerk – COMPLEX (1 strict, 4 push, 5 jerk- 90%)
Strict press + push press + push jerk
Partner Metcon
This might be a lite one… (Time)
partner may split as needed
5 rds for time- 20 cap.
20 power snatches 95/65
30 wall balls
40 dubs