Back to the GRIND!

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


Paused Back Squat (2 emotm 12 minutes)

3 sec pause in bottom squat

Benchmark WOD

Fran (Time)

Thrusters, 95# / 65#
Approach this workout with a plan. How will you break up your reps?

Most people find the round of 15 to be the most mentally challenging. Be prepared for this.


Air Force (Time)

30 burpees over bar for time
This is a retest for some.

Categories: WOD