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

CrossFit MontCo – CrossFit

Warm-up

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

Weightlifting

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

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

https://www.youtube.com/watch?v=e9HloHClt2Q

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”

“Cindy”

5 Pull-ups

10 Push-ups

15 Squats

*squats should be perfect form, scale accordingly