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
Weightlifting
Push Press (4×1 98%)
Partner Metcon
Metcon (2 Rounds for reps)
A.
Max for each In 8 minutes
power clean+5 front squats 135/95
(Each Person completes before switch)
Then
B.
Max reps 8-15 minutes break reps as needed
200 dubs
100 wall balls
50 ohs 135/95