CrossFit MontCo – CrossFit
Chic Fil A Spirit Week 9/25-9/28
Pump N’ Run 10-7-17
Weightlifting
Back Rack Lunge (8×2 @ 70%)
Taking from Rack… Walk out and lunge, knee to ground
Metcon
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