The greater part of human activity is designed to make permanent those experiences and joys which are only lovable because they are changing.

CrossFit MontCo – CrossFit


Bro Session #1

Superset all movements- keep moving about 20 min total time

1. 5*15 dumbbell hammer curls

2. 5* 15 push ups

3. 5* 10 total front rack lunges @ 40% of Max front squat
Enter weight from front rack lunges.

Partner Metcon

Partner Cindy #2 (AMRAP – Rounds and Reps)


Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

*must alternate after each round

*SQUAT WITH GOOD FORM! Use a kettlebell or target if you need to.

*write partners name in comment section

After Party

tire flips

get dirty!!

Categories: WOD