A lot of hard work was put in these last 5 weeks for the Open. Some people got there first pull-up, first dub, or did something else that they didn’t know was possible. Thank you everyone for your amazing effort! Until next year.. or maybe…

CrossFit MontCo – CrossFit

Strength

Paused Back Squat (new 1 rep max!)

3 sec pause in bottom squat

Metcon

Boys are out tonight, huh? (Time)

WOD for time with 12 min cap

21 cal row

18 toes to bar

15 S2O 135/ 95

12 hang cleans

9 front squats

6 power snatches

3 OHS
REST 3 MINUTES THEN GO TO NEXT WOD

Metcon

THIS ISN’T OVER UNTIL I SAY IT’S OVER! (AMRAP – Rounds and Reps)

5 min AMRAP

20 dubs

10 WBs 20/ 14 (+heavier)

After Party

20 GHD sit-ups (Time)

20 GHD sit-ups for time