Far from a neat parlor trick, developing the strength to do pistols will benefit all of your other squats as well as your deadlift.

CrossFit MontCo – CrossFit

Conditioning

HSPU + Pistols #2 (AMRAP – Rounds)

20 min EMOTM

Evens: 8 HSPU

OddS: 12 alt pistols (if you did not make all 10 alt pistols last week then stay with 10 this week)

Metcon

I’m saying I did an ocular assessment of the situation. (Time)

WOD for time with 20 min cap

3 rounds

3 power snatches 135/ 95

6 OHS

10 C2B pull-ups (+bar MU)

REST 3 MINUTES

3 rounds

9 power cleans 135/ 95

12 front squats

15 toes to bar