CrossFit MontCo – CrossFit
Strength
Power Clean (Pause at knee) (10 min EMOTM 1 @ 85%)
https://www.youtube.com/watch?v=rj2j5OcpdnI
work on pulling under not wide feet
Metcon
Rolando (AMRAP – Rounds and Reps)
12 min AMRAP
10 total alternating DB snatches
50 ft lunge walk
1 rope climb
50 ft lunge walk
After Party
250m row + 10 burpees over rower (2 Rounds for time)
2 rounds
rest as needed
250m row then 10 burpees over rower
score is time for each round