Optimizing physical capacity requires training at unsustainable intensities.

CrossFit MontCo – CrossFit


Clean + PU #2 (AMRAP – Rounds)

20 min EMOTM

Evens: 6 touch and go cleans @ weight from week 1

Odds: 7 kipping pull-ups if made all 6 from last week
For touch and goes, for those that want to adjust weight, keep in my mind, the goal of the progression is for you to train at a weight that you can get 3 rounds of 10-12 touch and go cleans


Pepper Potts (AMRAP – Rounds and Reps)

13 min AMRAP

30 cal row

30 front squats 135/ 95


30 deadlifts

30 burpee box jump overs

After Party

50 anchored situps (Time)

50 anchored situps for time

Categories: WOD