Don’t Miss Monday!

CrossFit MontCo – CrossFit

Warm Up

Warm-up (No Measure)

1 min each leg banded hamstring stretch.


10 med ball cleans

10 Knees to Elbows

10 barbell good mornings


**Warm up for clean with empty barbell 5 reps at each position before adding weight.


Power Clean (Pause at knee) (4 reps at 98%)

work on pulling under not wide feet
**Not Emotm- next week new max!


Metcon (5 Rounds for time)

5 rounds every 3 minutes (15 min running clock)

5 clean and jerks 135/ 95

8 bar facing burpees

10 toes 2 bar

**max effort, if you finish early you rest.

After Party

Handstand Practice

Wall walks, kick ups, Handstand Holds or Walk practice

Categories: WOD