CrossFit MontCo – CrossFit
Weightlifting
Back Rack Lunge (4×8 @ 70%)
Back rack alt lunges
4*8 @70% of back squat
Metcon
Clean Dem’ Thrusters (Time)
13 min. Cap
15-12-9 reps for time of:
135-lb. power cleans
135-lb. thrusters
Ladies- 95# Rx
After Party
Metcon (No Measure)
Ap
3*40 band pull aparts
3*25 empty barbell curls