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
Box Squat (4 x 5 @ 94% of back squat max)
These have a wider stance and they should be sitting tall on the box.
https://www.youtube.com/watch?v=e9HloHClt2Q
Partner Metcon
Metcon (Time)
WOD for time with 25 min cap
120 partner wall balls
110 pull-ups (c2b)
100 power cleans 95/ 65 (135/ 95)
90 jumping lunges l/r=1 (pistols l/r=2 must alternate)
*except for WBs, one person work at a time
*record partners name in comment box