CrossFit MontCo – CrossFit
Warm-up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
How Heavy??? (AMRAP – Rounds)
Every 4 minutes for 5 rounds
250m row
20 burpees
15 pull-ups (5 MU)
10 hang cleans (athlete chooses weight)
score every completed round in the allotted time
How Heavy??? WEIGHT (Weight)
Record hang clean weight
Metcon
Abs of steel (Time)
For time with 20 min cap
Accumulate
4 min plank, every time you drop do 20 v-ups
3 min hollow hold, every time you drop do 20 situps