CrossFit MontCo – CrossFit
Warm Up
Press – Warm Up (No Measure)
1 min of rowing
15 PVC Dislocates/ Pass Thrus
1 length Bear Crawl
1 length walk with light plate overhead
15 Light KB Swings
Coach Led PVC if time allows- quick explosion!
Weightlifting
Push Press (8×2 86%)
Partner Metcon
Metcon (Time)
For.time -20 min cap
Partner run together
400 m
Partner row 1000m split as need
Partner slam.balls 100 alternating
30 squat snatches split as needed 115/80,
*scale can snatch then overhead squat…
After Party
Metcon (No Measure)
SuperSet
5×10 hspu or 3 wall walks
5x :30 Handstand Holds