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
Strict press + push press + push jerk
Strength
10*1strict press+3 push press+4 push jerk @ 80%
Partner Metcon
Squatty Potty (Time)
Partner wod- for time (19 min cap)
100 squat clean 135/95
*Every min both people stop and do 5 burpees
Accessory Work
40 cal row for time (Time)
All out effort