It will pay off. Keep moving.

CrossFit MontCo – CrossFit


Front Squat (10*2 @ 75% )

This is the start of a new progression.

An old front squat max is okay to use.

If you do not have a front squat max, you can use this time to find a max.


Defend. (Time)

10 rounds for time with a 15 min cap

100 m run

7 pull ups (+ 3 bar mu)

14 American KB swings 53/ 35

After Party

200m lunge walk for time (Time)

200m lunge walk for time

no cap

Categories: WOD