CrossFit MontCo – CrossFit
Strength
Front Squat plus Jerk Complex (3 sets of 2 FS + 1 jerk @ 96% of max jerk)
front squats + jerk (any style)
Metcon
Remix 1 (Time)
With running clock 0-7 minutes
21-15-9
Db hang power cleans 50/35
T2b
Then at 7 minute mark start next WOD.
Metcon
Remix 2 (AMRAP – Reps)
With running clock 7-12 minutes
5 min AMRAP
Squat cleans 155/105
After Party
Carry something odd for 400 meters (Time)
Walk/ run with something off for 400 meters
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