Running Challenge starts Sept 4th!

August 9, 2017

CrossFit MontCo - CrossFit


Strength

Bro Session #3 (No Measure)


5 rounds for quality

20 reverse curls empty barbell
30 empty barbell strict press
40 total Russian twist (athlete choose KB weight)
100 m walking lunges

Partner Metcon

Partner 50's (AMRAP - Reps)


16 min AMRAP

50 deadlifts 185/120
50 hspu
50 squat cleans
50 toes 2 bar
Max wall balls 20/ 14

Split as needed

*Right partners name in comment section

After Party

Wall ball back extensions (No Measure)


5 x 10

https://www.youtube.com/watch?v=tvlYhyA47rU - replace stability ball with WB
Running Challenge starts Sept 4th!  


CrossFit MontCo – CrossFit

Strength

Bro Session #3 (No Measure)

5 rounds for quality

20 reverse curls empty barbell

30 empty barbell strict press

40 total Russian twist (athlete choose KB weight)

100 m walking lunges

Partner Metcon

Partner 50’s (AMRAP – Reps)

16 min AMRAP

50 deadlifts 185/120

50 hspu

50 squat cleans

50 toes 2 bar

Max wall balls 20/ 14

Split as needed

*Right partners name in comment section

After Party

Wall ball back extensions (No Measure)

5 x 10

https://www.youtube.com/watch?v=tvlYhyA47rU – replace stability ball with WB