CrossFit MontCo – CrossFit
Strength
Front Squat plus Jerk Complex (1 rep max!!!)
front squats + jerk (any style)
Metcon
Shark 1 (Time)
For time 6 min cap
30 hang cleans 135/95
30 box jump overs 30/24
Metcon
Shark 2 (AMRAP – Rounds and Reps)
6 min AMRAP
3 hang squat cleans
6 pull ups (+3 bar mu)
After Party
100 dubs for time (Time)
100 dubs for time
if dont have dubs, please use this time to practice them