CrossFit MontCo – CrossFit
Weightlifting
Front Squat plus Jerk Complex ( 5*1+1 @ 98% of Max jerk )
front squats + jerk (any style)
Metcon (AMRAP – Rounds and Reps)
Wod-11 min amrap
3/3/6/6/9/9…..
Slam ball burpees
Toes 2 bar
After Party
Metcon (No Measure)
FOR QUALITY!!!!
3*15/12 cal row
3*2 rope climbs