Believe you can, and you are half way there.

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


Box Squat (New 1 rep max.)

These have a wider stance and they should be sitting tall on the box.


Partner Kalsu (Time)

30 min cap.

Kalsu(this is a hero wod so should be done as close as possible to RX but with obvious mods)

100 thrusters 135/95

starting at go compete 5 burpees at the top of each minute

partners must alternate burpees but may split thrusters however they see fit
*We did this same partner WOD in January. Try to partner up with the same person.

*If you have to scale, choose a weight that is between medium and heavy that you can get with good form.

Categories: WOD