GRACE is a benchmark WOD. Good luck and go in with a plan!

CrossFit MontCo – CrossFit


Back Rack Lunge (12 x 2 @ 50% of 1RM back squar)

New progression. These should be alternating. Each set is 2 total lunges; 1 on left and 1 on right

Benchmark WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Recommend partnering up. Have them cheer you on and count your reps. Then go to work and blow up your engine.

Scale is 60% of 1RM C&J

After Party

Accumulate 3 min of hollow hold (Time)

Score is total time took to complete

50 v-ups for time (Time)

50 v-ups for time or 50 v-up attempts for time

Categories: WOD