Making gains practice after practice.

CrossFit MontCo – CrossFit


Back Squat Warmup (No Measure)

2 Rounds

1-3 Min Rowing

20 Spidermans

20 Couch Stretches

1 Min Bottom Squat Hold

20 Dislocates/ Pass Thrus


Back Squat (4 x 4 @ 90%)


No Limit (Time)

For time with 12 min cap

5 rounds

20 box step ups (+ KB Goblet step ups)

15 american swings

10 box jump overs


100m overhead lunge (Time)

For time with no cap

100m overhead walking lunge 45/25 (+55/35)

After Party

100 dubs for time (Time)

100 dubs for time

if dont have dubs, please use this time to practice them

Categories: WOD