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
Back Squat (7 x 2 @ 80%)
Metcon
One large Jambalaya please (AMRAP – Rounds and Reps)
13 min AMRAP
5 hang cleans 135/95(155/105)
4 front squats
3 jerks
2 back squats
Metcon
50 HR Push-ups (perform form) (Time)
50 hand release push-ups for time with no cap
*must be perfect form