CrossFit MontCo – CrossFit
Warm-up
Agility WarmUp (No Measure)
**Can be done on side of building or inside width of building.
Walking Knee to Chest
High Knees
Butt Kicks
Karaoke
Bear Crawl (inside)
Lunges
x2
Conditioning
5x 500m Row (5 Rounds for time)
Strength-
Rower conditioning 5* 500 m row all out sprints
Partner Metcon
I Go, You Go! (Time)
Partner wod
20 min cap)
you go i go style on each movement
10 power snatches 95/65
10 burpees over barbell
50 dubs
10 power cleans 135/95
10 burpees over barbell
50 dubs
10 front squats 155/105
10 burpees over barbell
50 dubs
10 deadlifts 225/155
10 burpees over barbell
50 dubs