It’s not about the goal. It’s growing to become person that can accomplish that goal.

CrossFit MontCo – CrossFit

Warm Up

Metcon (No Measure)

2 Rounds-

:30 each movement

Med Ball Cleans

Lt. Dumbell Press

PVC Good Mornings

Basic Clean Warm Up (No Measure)

Coach Led Barbell Warm Up-

5 clean pulls- no arm bend

5 high pulls with bent elbows

5 high hang cleans

5 hang cleans

5 full power cleans w/ pause at knee


Power Clean (Pause at knee) (1 rep EMOTM for 7 minutes @ 94%)

work on pulling under not wide feet


Unshakeable (AMRAP – Rounds and Reps)

12 min AMRAP

5 hang power Clean 115/80

5 front squats

5 shoulder to overhead

5 toes 2 bar

After Party

Metcon (No Measure)

4 rounds of

1 minute hang from bar active position

*if can’t hold for 1 minute, then 4 rounds of max time hang

Categories: WOD