CrossFit MontCo – CrossFit
Strength
Back Rack Lunge (12 x 2 @ 50% of 1RM back squar)
New progression. These should be alternating. Each set is 2 total lunges; 1 on left and 1 on right
Benchmark WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Recommend partnering up. Have them cheer you on and count your reps. Then go to work and blow up your engine.
Scale is 60% of 1RM C&J
After Party
Accumulate 3 min of hollow hold (Time)
Score is total time took to complete
50 v-ups for time (Time)
50 v-ups for time or 50 v-up attempts for time