Happy New Year!

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

https://www.youtube.com/watch?v=rReO1Lt4u3M

Strength

Squat Clean Cycling (6 x 5 @ 135/ 95)

This must be touch and go

*new athletes can power clean + front squat

Metcon

Goodness Gracious (Time)

For time with 5 min cap

30 burpees

30 wall balls (heavier WB)
REST 3 MINUTES BETWEEN WODS

Metcon

Your Best 8 Minutes (AMRAP – Rounds and Reps)

8 min AMRAP

15 hr push ups (10 HSPU)

30 dubs

After Party

40 cal row for time (Time)

All out effort

Categories: WOD