CrossFit MontCo – CrossFit
Strength
8 min EMOTM
Paused Back Squat (4×2 @90%)
3 sec pause in bottom squat
Paused Back Squat (4×1 @90%)
3 sec pause in bottom squat
Metcon
Stairway to no where (Time)
WOD for time with 17 min cap
21-18-15-12-9-6-3
Thrsuters 95/ 65
Toes to bar
Bar facing burpees
After Party
Pull Up Negatives
Jump up and work slow release away from the bar.