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 15 @ 78%)
Metcon
Metcon (AMRAP – Reps)
5 RDS
:40/:20 work rest
*pull ups (bar mu)
*hang power snatch 75/55 (95/65)
*push press
*dubs
As soon as the rest come everyone must do 2 burpees as part of their rest
Score is total reps
After Party
Weighted plank for time (Time)
1 round of weighted plank for max time 45/25