CrossFit MontCo – CrossFit
Strength
Deadlift (4 x 1 @ 97%)
8 min EMOTM
Evens: 100m sprint
OddS: 1 deadlift @ 97% of max, same as two weeks ago due to week off
Metcon
Vulture (Time)
For time with 16 min cap
400m run
50 total alt 1 arm DB snatch
60 dubs
70 thrusters 75/ 65
After Party
Metcon (No Measure)
3 rounds for quality
10 GHD sit-ups
25 push-ups