CrossFit MontCo – CrossFit
Weightlifting
Squat Clean (Emotm)
1 Squat clean emotm for 10 min @70%
Spend 6-8mins warming up to weight- if you didn’t find max, find it!
Partner Metcon
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Metcon (Time)
Partner WOD
50 pull ups(c2b)
4 rds
135/95
10 deadlift
10 hang power clean
10 front squats
10 jerks
****** Only 1 person on the barbell until the pull.ups are done only one person allowed to be doing pull ups at a time. When pull ups are done, both move to barbell.
After Party
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row