CrossFit MontCo – CrossFit
Strength
Paused Back Squat (5 x 1 every 2:30 minutes @ 97%)
3 sec pause in bottom squat
Metcon
If you’re in my room, you’re always being filmed. (Time)
WOD for time with no cap
15 Thrusters 96/65
20 Dubs
12 Thrusters 135/ 96
40 Dubs
9 Thrusters 155/ 105
60 Dubs
6 Thrusters 185/ 135
80 Dubs
3 Thrusters 205/ 140
100 Dubs
*If scaling, must increase weights with each round. Suppose to get heavy.
After Party
1 arm dumbbell rows (No Measure)
5 x 10 – 1 arm dumbbell rows