CrossFit MontCo – CrossFit
Strength
Front Squat plus Jerk Complex (4 sets of 2 FS + 1 Jerk @ 90% of max jerk)
front squats + jerk (any style)
Metcon
Relentless (Time)
For time with 5 min cap
2 rounds
15 toes to bar
15 power snatch 75/55
Metcon
Charged (Time)
For time with 7 min cap
2 rounds
15 pull-ups (+5 bar MUs)
15 thrusters 95/ 65
After Party
Tire Jumps (Time)
2 rounds for time
5 tire flips + 5 jump up jump in jump up jump off