Partna Fun!

CrossFit MontCo – CrossFit


Agility WarmUp (No Measure)

**Can be done on side of building or inside width of building.

Walking Knee to Chest

High Knees

Butt Kicks


Bear Crawl (inside)




1000m Row (Time)

Max Effort 1000m Row

500m Row (Time)

Max Effort 500m Row

250m Row (Time)

Max Effort 250m Row

Partner Metcon

MAX lift! (3 Rounds for weight)

Partner Wod

For total weight

8 min each lift

Max OHS 0-8

Max front squat 8-16

Max clean 16-24

Choose weight wisely, work with your partner to accumulate the most total weight for each lift. Once a weight is decided for a particular lift it must remain the same. You may change the weights when the movement changes.

I.e- Ohs 200#*10 in 8 mins is 2000# and 100# 20 times in 8 mins is 2000#

If using two bars, only one bar may be in use at a time. Other bar must be completed rested before second is picked up.
Can think about warming up to possible weight attempts during conditioning time.

Accessory Work

Metcon (No Measure)

Superset 2*30 banded GM

2*15 ghd sit ups (can sub plate sit ups)

Categories: WOD

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