CrossFit MontCo – CrossFit
Warm Up
Deadlift Warm Up 2 (No Measure)
25 jump ropes
20 monster walks
10 situps
10 pushups
20 lunge with twist
Weightlifting
Deadlift (New 1 rep max )
Metcon
Power Steps (Time)
Wod
10 rds for time (13 min cap)
5 power cleans 115/80(135/95)
10 total alternating box steps ups with a 45/25 plate overhead
Sit and Push (Time)
3 rounds- 6 min cap.
20 straight leg sit ups
20 pushups (weighted)