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
Weightlifting
20 min EMOTM
Toes-To-Bar (10 x 5)
Evens: 5 toes to bar
Deadlift (10 x 5 @ 73%)
Odds: 5 deadlifts
Metcon
Metcon (Time)
Wod for time (11 min cap)
5 rounds
12 ohs 75/55 (95/65)
12 burpees over the barbell
After Party
Metcon (No Measure)
5×15 1 arm KB rows