Wayback Weds…

CrossFit MontCo – CrossFit

Warm Up

Agility WarmUp (No Measure)

**Can be done on side of building or inside width of building.

Walking Knee to Chest

High Knees

Butt Kicks

Karaoke

Bear Crawl (inside)

Lunges

x2

Strength

Back Rack Lunge (8×2 @60%)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

After Party

Metcon (No Measure)

Superset-

3×1 min hang with knees up

3×30 Face Pulls

Categories: WOD

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