Cinco De Mayo!

CrossFit MontCo – CrossFit

Coaches Corner

When life hands you limes… Reach for the Tequila!

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 (4×6 @ 92% Back Squat)

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

Partner Metcon

One Tequila, Two Tequila, Three Tequila…Primal (AMRAP – Rounds and Reps)

Partner wod 20 min amrap

Pet rock style- Can switch work at any time but cannot resume work until deadlift is held.

One person must be holding a deadlift 185/120

Other person is working on

20 toes 2 bar

100 dubs

30 pull ups(c2b)

100 dubs

40 box jump overs

100 dubs

50 med ball cleans

Categories: WOD

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