Everyone’s an adaptive athlete in some ways.

CrossFit MontCo – CrossFit

Warm Up

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



Squat Clean Cycling (4 x 8 @ 135/95)

This must be touch and go

*new athletes can power clean + front squat


Badass (AMRAP – Rounds)


Every 3 minutes for 6 rounds do:

10 toes 2 bar

15 wall balls (+heavier WB)

50 dubs

*score is number of completed rounds

After Party

Do one of the two APs.

10 wall walks for time. (Time)

10 wall walks for time. Nose to wall each time is goal.

30 HSPU for time (Time)

30 HSPUs for time

Categories: WOD

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