CrossFit MontCo – CrossFit
Warm Up
Coach Led (No Measure)
Coach will lead you through warm-up,
Conditioning
Metcon (AMRAP – Rounds)
Wed-
Volume work for open
20 min emotm
Evens-7 burpees (full extension!!!)
Odds- 12 wall balls
Metcon (AMRAP – Rounds and Reps)
Wod- 21 minute time domain…
14 min amrap
15 deadlifts 115/80
10 front squats
5 burpees over barbell
THEN
14-21 find 1 rep max thruster
Thruster (1×1)
After Party
Wall Sit After Party (Time)
Group Wall Sit..when drop do air squats…