CrossFit MontCo – CrossFit
Warm Up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Overhead Squat (3 x 8 @ 82% of max)
Metcon
Metcon (Time)
For time with 18 min cap
7 rounds
5 power snatches 95/ 65 (135/ 95)
4 OHS
3 burpee over barbell
2 wall walks (HSPU)
After Party
Weighted planks (2 Rounds for time)
2 rounds
weighted planks for max time 45/ 25
*score each round individually