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 (3×8 85%)
Metcon
“Squat to Parallel” (Time)
WOD for time with 6 min cap
15-12-9
Pull-ups (c2b)
Front squats 135/ 95 (165/ 110)
Bring the intensity. (2 Rounds for time)
2 Rounds
30 cal row
25 KB swings (heavier)
20 goblet squats (heavier)
Rest 3 minutes between rounds
Score each round individually for time.