You want results? Then train like it.

CrossFit MontCo – CrossFit


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


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

Categories: WOD