If it wasn't hard, every one would do it. It's the hard that makes it great.

CrossFit MontCo, CrossFit MontCo – CrossFit

Warm-up

Paul’s Clean Warm Up (No Measure)

30 secs Bottom Squat w/ barbell

5 High Pulls

5 Clean and Press- 3 positions

5 Back Thrusters

5 Good Mornings

5 Rows

Weightlifting

Clean Pull w/ 3 Position Pause + Power Position Clean (5×1 @ 95%)

Clean pull w/

1- pause at mid shin

2- pause at right above knee

3- pause at power position(so right as shoulder come to over the barbell)

4-then extend tall into clean pull

+clean from power position

Metcon

Election Day Mini Chipper (Time)

For time (14 min cap)

15 pull ups(5 ring mu)

20 hang cleans 95/65 (115/80)

25 wall balls

30 dubs

25 front squats

20 hang cleans

15 pull ups (5 mu)

Accessory Work

Metcon (No Measure)

superset

3*10 shoulder taps

3*1:00 hollow hold

Scale is :30 Handstand Hold or 3 wall walks for shoulder taps