Even if you fall on your face, you’re still moving forward.

CrossFit MontCo – CrossFit


Back Squat

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 (3 x 10 @ 88% of back squat max)

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


Partner Metcon

Partner Bear Complex (Time)

Partner Wod for time with 24 min cap

50 Bear Complex 135/ 95

*Must alternate each complex

*Sarting at go and every 4 minutes stop and do 1 round of cindy each

*if the 4 minutes catches you in the middle of a complex then it doesn’t count, plan accordingly
“Bear Complex”

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press


5 Pull-ups

10 Push-ups

15 Squats

*squats should be perfect form, scale accordingly

Categories: WOD

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