Day 12

CrossFit MontCo – 6 Week Challenge

Warm Up

Coach Led (No Measure)

Coach will lead you through warm-up,
Work in hang clean drills.


Hang Clean (4 x 5)

Heavier than last week.

Can introduce power clean. Let them know that power cleans are next week if they want to practice afterwards.


Day 12 – METCON (Time)

WOD for time

3 Rounds

Overhead KB lunge (down and back in gym) (if poor mobility, hold in goblet position)

400m run

20 cal row

Categories: WOD