If you are in a bad mood go for a walk.If you are still in a bad mood go for another walk. Movement is where it’s at!

CrossFit MontCo – CrossFit

Strength

Front Squat (5 x 5 80%)

Metcon

Savage (Time)

6 rds for time with 15 min cap

12 burpees

10 pull ups (+4 bar mu)

8 hang cleans 155/105

After Party

Metcon (No Measure)

With your empty barbell, do 30 curls

Metcon (No Measure)

FOR QUALITY-

Ap-

3*2 rope climbs

3*10 strict HSPU or 4 wall walks