CrossFit MontCo – CrossFit
Strength
Deadlift (10 x 6 @ 60% max)
20 min EMOTM
Evens: 100m sprint
Odds: 6 deadlifts @ 60% max
Metcon
Seaweed Soup (Time)
For time with 8 min cap
21-15-9
DB front squats 35/ 20 (+50/ 25)
T2B
Metcon
Valor (AMRAP – Rounds)
5 rounds at your pace, no cap
1 rope climb
3 walls walks or 9 HSPU (athlete pick)
After Party
3 sets DB bench press (3 Rounds for reps)
3 sets of max DB bench press reps 50/ 35
Score is total rep per each set