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CrossFit MontCo – CrossFit

Warm Up

OHS warm up (No Measure)

2 rounds

10 dislocates/ pass-throughs

10 OHS with PVC pipe

10 pushups

1 minute bottom squat holds

10 wall extensions

Wall Extensions –

OHS prep –


Overhead Squat (3 x 12 @ 65% of max OHS)


RIP legs (Time)

Wod for time with 11 min cap

100 m lunge walk

50 KB swings (1arm snatch)

100 m lunge walk


Metcon (AMRAP – Reps)

4 min AMRAP

35 wall balls (rx+ heavier WB) then max wall walks

score is total wall walks

After Party

70 v ups (Time)

70 v ups for time

Categories: WOD