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
Weightlifting
1 Front Squat + 1 Jerk (8 x 4 @ 70%)
Partner Metcon
Partners in crime. (Time)
25 min cap
50 HR push-ups
50 hang cleans 95/65
50 pull-ups (25 bar MU)
50 box jump overs
*one person must be holding top of deadlift 225/ 155