CrossFit MontCo – CrossFit
Conditioning
PU + WB EMOTM #1 (AMRAP – Rounds)
20 min EMOTM
Evens: 6 C2B pull-ups
Odds: 10 wallballs (+heavier WB)
Volume work for open.
Metcon
Frog Part 1 (AMRAP – Rounds and Reps)
8 min AMRAP
10 1 arm KB snatch alternating 53/ 35 (rx+ squat snatch)
30 dubs
REST 4 MINUTES BETWEENS WODS
Metcon
Frog Part 2 (AMRAP – Rounds and Reps)
8 min AMRAP
14 1 arm KB Thrusters 7l/ 7r
30 dubs
After Party
100 H.R Push Ups (Time)
100 HR Push Ups for time