Don’t stop when you are tired. Stop when you are done.

CrossFit MontCo – CrossFit


Burgener Warm Up For The Clean (No Measure)

Down and ups x3

Down and up with high elbows x3

Muscle Clean x3

Clean lands x3

Clean drops x3


Clean Pull w/ 3 Position Pause + Power Position Clean (1 rep max!)

Clean pull w/

1- pause at mid shin

2- pause at right above knee

3- pause at power position(so right as shoulder come to over the barbell)

4-then extend tall into clean pull

+clean from power position


Fran Training #3 (2 Rounds for time)

2 rounds, each for time with all out effort, rest 3 min between rounds (can do as a group)

21 thrusters 95/ 65

21 pull-ups

15 thrusters

15 pull-ups

Accessory Work

Floor Press (3 x 5 )

Go heavier than last week.

Categories: WOD