Forget what hurt you. But never forget what it taught you.

CrossFit MontCo – CrossFit

Strength

Strict press + push press + push jerk – COMPLEX (10 x 1 strict + 3 push + 4 jerks @ 92%)

Strict press + push press + push jerk

Partner Metcon

The Spartan Cheerleaders (Time)

Partner WOD for time with 20 min cap

80 Clean and Jerks 135/95

80 Front Squats

Partners switch every 5 reps.

After Party

200 DUBS for time (Time)

7 min. Cap