CrossFit MontCo – CrossFit
Warm-up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Paused Back Squat (10 min EMOTM @ 80%)
3 sec pause in bottom squat
first 5 mins – 2 reps
last 5 mins – 1 rep
BE CONSISTENT!
Metcon
The Brutal (AMRAP – Rounds)
10 min AMRAP
5 thrusters 95/ 65
5 pull-ups
Score is total unbroken rounds
Metcon
The Vile (Time)
WOD for time with no cap
500m row
30 burpees
After Party
30 roll ups (No Measure)
30 roll ups
no measure