Humpity 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 (New Max)


12 Minute Circuit (AMRAP – Reps)

Wod for reps

12 minute running clock, coach call rotate on 3 min mark.

3 min on rower

3 min hang cleans 95/65

3 min s2o

3 min burpees

no rest between each movement

**Can go in any order so rowers can be used whole time. Essentially 4, 3 min wods.

After Party

Metcon (No Measure)


2*20 each leg banded hamstring curls (theres many version out there but use this one :

2* 10 strict toes 2 bar

Categories: WOD

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