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
Strength
Strict press + push press + push jerk – COMPLEX
Max strict press + 2 push press + 1 push jerk
Keep the bar close.
Don’t round your back.
Partner Metcon
Metcon (AMRAP – Reps)
Partner WOD
one person works at a time, 7 min each movement, rest 3 min in-between
Weights 115/80 (135/95)
100 hang cleans then max hr push ups (hspu)
100 shoulder to overhead then max goblet squats
Score is total hr push-ups and goblet squats
After Party
5 Min Dubs (AMRAP – Reps)
5 min Max Dubs
If don’t have dubs, use this time to practice