Another School Year is Upon Us

CrossFit MontCo – CrossFit

Warm Up

Back Squat Warmup (No Measure)

2 Rounds

1-3 Min Rowing

20 Spidermans

20 Couch Stretches

1 Min Bottom Squat Hold

20 Dislocates/ Pass Thrus


Back Squat (3×3 95%)


Monday ain’t so Funday! (Time)

For time 14 min cap

5 rds

20 dubs 15 med ball cleans 10 pull ups (c2b) 5 wall walks (10 hspu)


3 min max KB Swing (AMRAP – Reps)

3 min AMRAP of KB swings 53/35 (+ heavier)
If you are comfortable with the KB you have been using, use this time to challenge yourself with a heavier weight

Categories: WOD