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
Strength
Deadlift (10 x 4 @ 70%)
20 min EMOTM
Evens: 100m sprint
Odds: 4 deadlifts @ 70%
Metcon
Floki (Time)
For time with 10 min cap
10 rounds
5 thrusters 95/ 65
20 dubs
Metcon
Lagertha (AMRAP – Rounds)
4 rounds for quality
1 rope climb
2 ring MU, scale to banded ring MU
3 strict HSPU, scale to kipping
4 box jumps 30/ 24, can go higher if want
After Party
30 Curls (Weight)
30 curls, record weight