Some days may be harder than others but it will be all worth in the end.

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


Box Squat (3 x 4 @96% of max back squat weight)

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

Partner Metcon

Metcon (Time)

Partner wod for time with 25 min cap

50 toes 2 bar (hollow hold)

100 dubs

50 hang squat cleans 135/95 (bottom goblet squat hold)

100 dubs

50 pull ups (dead hang hold with 20/14 wall ball between legs)

100 dubs

50 box jump overs (deadlift hold 315/255 must use same bar from cleans and add the weight)

*one person works while other person performs hold exercise

*can only work on rep if partner is holding, exception is for dubs

*may break up reps however team sees fit

Categories: WOD

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