CrossFit MontCo – 6 Week Challenge
Strength
Day 7 – Strength (No Measure)
Teach back squat, scale to box or KB if need, find manageable weight, then do:
3 Rounds (own pace, focus on quality squats)
8 Back Squats
8 KB Step-ups (go heavier than last week if u can) l/r = 1
Metcon
Day 7 – METCON (Time)
21 – 15 – 9
American KB Swing (scale if not comfortable going over head)
Box Jumps
REST 5 Minutes
21 – 15 – 9
Wall balls 20/ 14
Burpees
Score it total time of both WODs.