Welcome to the weekend.

CrossFit MontCo – CrossFit


Saturday Warm Up (No Measure)

20 dislocates (pvc passthroughs)

10 push ups

15 sit ups


Metcon (6 Rounds for reps)

Every 3 minutes run 200m with med ball

then complete max

rounds 1 – 3 med ball cleans

rounds 4 – 6 wall balls

score total reps each round


Abs of steel (Time)

For time with 20 min cap


4 min plank, every time you drop do 20 v-ups

3 min hollow hold, every time you drop do 20 situps

Categories: WOD