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CrossFit MontCo – CrossFit


Paused Back Squat (Every 90 seconds do 1 rep @ 95% for 6 reps)

3 sec pause in bottom squat


Goddammit, Jack Bauer. You really are the man. (Time)

WOD for time with 15 min cap

5 Rounds

25 wallballs (+heavier)

25 dubs

After Party

Negative Pull-ups (No Measure)

Work slow descends on pull-up bar.

Start with 3 seconds. Worked to a goal of 15 seconds.

5 sets

Categories: WOD