CrossFit MontCo – CrossFit
Warm Up
Chipper Warm Up (No Measure)
2 rounds
1 – 3 minutes rowing
1 – 3 minutes singles
10 dislocates/ pass thrus
10 push ups
1 minute hold bottom squat
Chipper
Blackout Chipper (Time)
For time with 40 min cap
3 rds of Cindy(sub 2 MU for pull ups)
then
3 rds of
5 burpees
5 thrusters 135/95 (165/120)
then 3 rds of
5 burpees
5 hang squat cleans
then 3 rds of
5 burpees
5 jerks
then 3 rds of
5 burpees
5 snatches
then 3 rds of
Cindy(sub 2 MU for pull ups)