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CrossFit MontCo – CrossFit

Weightlifting

Back Rack Lunge (10 x 2 @ 55% 1RM back squat)

Metcon

Cordura (Time)

For time with 7 min cap

3 rounds

50 dubs

10 OHS 95/ 65

Metcon

Rest 2 minute between WODs

Emerald Tide (AMRAP – Rounds and Reps)

7 min AMRAP

10 HSPU

5 box jump overs 30/ 24

After Party

50 anchored situps (Time)

50 anchored situps for time