Great job everyone on 17.4!

CrossFit MontCo – CrossFit

Strength

Paused Back Squat (Every 2:00 do 1 rep @ 97% for 5 sets)

3 sec pause in bottom squat

Metcon

If you’re in my room, you’re always being filmed. (Time)

WOD for time with no cap

15 Thrusters 95/65

20 Dubs

12 Thrusters 135/ 96

40 Dubs

9 Thrusters 155/ 105

60 Dubs

6 Thrusters 185/ 135

80 Dubs

3 Thrusters 205/ 140

100 Dubs

*If scaling, must increase weights with each round. Suppose to get heavy.

After Party

1 arm dumbbell rows (No Measure)

5 x 10 – 1 arm dumbbell rows

Categories: WOD