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
Strength
Push Press (8 x 2 @ 89%)
Partner Metcon
Partner Conquer Total (3 Rounds for weight)
2 person team of max weight lifted
6 minutes at each station
Squat Clean
Deadlift
Jerk from Rack
Score is a combined weight of each partners max lift at each station.
This should be fun! Treat it like a comp!
After Party
100 Sit ups for time (Time)
100 sit ups for time
these be should straight leg