CrossFit MontCo – CrossFit
Strength
Back Rack Lunge (4 x 6 @ 70% of max back squat)
Taking from Rack… Walk out and lunge, knee to ground
same weight as last week, different rep scheme
Metcon
Whoop Whoop (AMRAP – Rounds and Reps)
17 min AMRAP
400 m run
30 air squats
20 pull ups (+7 bar mu)
10 burpee box jump overs
After Party
3x 1 min planks (No Measure)
3 sets of 1 minute plank holds
*if can not do 1 min, scale to 3 sets of max plank holds