High school athletes who specialize in a single sport are 70 percent more likely to suffer an injury.

CrossFit MontCo – CrossFit


Strict press + push press + push jerk – COMPLEX (10x 1strict press+3 push press+4 push jerk @ 83%)

Strict press + push press + push jerk

Partner Metcon

Fear the brow (AMRAP – Rounds and Reps)

Partner WOD (teams of 3)

3 rounds

5 min AMRAP

10 wall balls

10 front rack lunges 135/95(l/r=1)

10 shoulder to overhead

rest 1 min

* partners may only work on 1 movement per round ans must switch each

rd so each partner has a turn per movement

*score is total rounds + reps
If end up with two people…

Person 1- 10wb+ 5 Fr Lunges

Person 2- 5 Fr lunges+ 10 s2o

Switch each round…

After Party

4 min max dubs (AMRAP – Reps)

4 min max dubs

Categories: WOD