Taking SFH orders this week! Get them in. Tell a coach, shot us an email (crossfitmontco@gmail.com), or text (4842380473) us with your name and what you want!

CrossFit MontCo – CrossFit

Strength

Front Squat plus Jerk Complex (6 sets of 2 FS + 1 Jerk @ 81%)

front squats + jerk (any style)

Metcon

Game of Thrones (3 Rounds for reps)

3 rounds

Every 4 minutes:

50 dubs

10 clean & jerks 135/ 95, 155/ 105, 185/ 120 (weight goes up each round)

9 front squats

8 jerks

Then max burpee pull-ups (+burpee bar MUs)

Rest 2 minutes between each round.

Score is reps per round.

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