Way Back Wednesday

CrossFit MontCo – CrossFit

Chic Fil A Spirit Week 9/25-9/28

Pump N’ Run 10-7-17


Back Rack Lunge (8×2 @ 70%)

Taking from Rack… Walk out and lunge, knee to ground


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scale to 200m if needed or Scale # of rounds.

After Party

Metcon (No Measure)

Ap- 3*1 min hollow.hold

3*30 hello dollies

Categories: WOD

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