CrossFit MontCo – CrossFit
Metcon
Jet plane (Time)
Accumulate 1 min hanging from the bar with knees up or L-sit if possible
then
2 min in hollow position
then 3 minutes in plank
total time cap 12 minutes
Metcon
ABsolved (Time)
21-15-9
toes 2 bar
kb swings
med ball V-Ups (med ball held in between feet) (scale Med ball in hands)
400 m run after each round
For time with a 20 min cap
Scale accordingly