Hump Day

CrossFit MontCo – CrossFit

Warm Up

OHS warm up (No Measure)

2 rounds

10 dislocates/ pass-throughs

10 OHS with PVC pipe

10 pushups

1 minute bottom squat holds

10 wall extensions

Wall Extensions –

OHS prep –


Overhead Squat (3×15 @ 70%)

3×6 Scaled for beginners at moderate weight.

**Newer folks do back/front squats/frankensteins and work on behind the neck press to achieve overhead position.


Pull N’ Thrust (5 Rounds for time)

Every 4 minutes 5 RDS

250 m row

100 m run

20 thrusters 75/55(95/65)

**If finish under 4 min, rest, if not restart at minute 4.

If more then 5, start half on thrusters, if more than 10 start additional on Run.

*Score each round individually.

After Party

75 anchored sit ups (Time)

75 anchored sit ups for time

Categories: WOD

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