CrossFit MontCo – CrossFit
Strength
Squat Clean Cycling (4 x 8 @ 155/ 105)
This must be touch and go
*new athletes can power clean + front squat
Metcon
For I am Costanza, Lord of the Idiots. (2 Rounds for time)
WOD for time
7 min cap
21-15-9
1 arm KB snatch 53/ 35
pull-ups
REST 3 minutes
7 min cap
21-15-9
1 arm KB OHS
toes to bar
*Score two WODs separately.
After Party
Accumulate 3 min handstand hold (No Measure)
Accumulate 3 min handstand hold