Not dead yet = Not done yet

CrossFit MontCo – CrossFit

Warm Up

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


Box Squat (3 x 2 @ 100% of normal back squat max)

These have a wider stance and they should be sitting tall on the box.

Partner Metcon

Wolfpack #2 (Time)

WOD for time with 25 min cap

Team of 3

2000m row (divided anyway) while other two partners plank.

90 wallballs (10/10/10 relay style)

45 seal situps (arms interlaced)

90 pull-ups (10/10/10 relay style)

45 squat cleans (divide anyway) (155/105) while other two partners plank.
how to interlace arms for situps –

seal situp – feet are anchored to ground

put partners name in comment box

Categories: WOD