Partner Throwdown

CrossFit MontCo – CrossFit

Coaches Corner

Start your day with 20 ounces of water. Ideally we want to consume a minimum of 64 ounces of H2O daily! Find a method to remember that works for you!

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 (3×15 84% normal back squat)

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

Partner Metcon

Partner DT (AMRAP – Rounds and Reps)

Partner wod 20 min amrap

Alternating RDS of

DT- 155/105 Rx, 115,80 scale then scaled as needed.

RDs must be unbroken for every break of the rd both partners must stop and do 5 burpee box jump overs

After Party

Max Height Box Jump (Distance)

Find Max Jump

Categories: WOD

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