Stop being nice to yourself…be real

CrossFit MontCo – CrossFit

Warm Up

Metcon (No Measure)

2 Rounds-

:30 each movement

Med Ball Cleans

Lt. Dumbell Press

PVC Good Mornings

Basic Clean Warm Up (No Measure)

Coach Led Barbell Warm Up-

5 clean pulls- no arm bend

5 high pulls with bent elbows

5 high hang cleans

5 hang cleans

5 full power cleans w/ pause at knee


Power Clean (Pause at knee) (Emotm 8 min @ 92%)

work on pulling under not wide feet


15 Min Slammin’ Chipper (AMRAP – Reps)

15 min amrap

50 slam balls

40 lunge walk steps holding Slam ball overhead

30 pull ups(c2b)

20 hspu(scale to 10 wall walks)

Can Scale to 40-30-20-10 (5 wall walks)

After Party

Metcon (No Measure)

3*15 each side lunge position 1 arm dumbbell press

Categories: WOD