Fun Fact: June 5th was Kristin and Dave’s first Unoffical Date in 2002

CrossFit MontCo – CrossFit

Warm Up

Metcon (No Measure)

2 min Amrap

5 med ball cleans

High Knees Down &Back

Basic Clean Warm Up (No Measure)

Coach Led Barbell Warm Up-

5 clean pulls- no arm bend

5 high pulls with bent elbows

5 high hang cleans

5 hang cleans

5 full power cleans w/ pause at knee


Power Clean (Pause at knee)

work on pulling under not wide feet
Focus on Posterior Engagement!


Nancy’s Sister Clancy (Time)

4 rds(20 min cap)

400 m run

20 1 arm dumbbell ohs (50/35)

Each round alternates,

so whole round with one arm…left/right/left/right

After Party

Metcon (No Measure)



4*1 rope climb or scale

4*50 dubs or :90 practice

Categories: WOD

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