CrossFit MontCo – CrossFit

Warm Up

Paul’s Clean Warm Up (No Measure)

30 secs Bottom Squat w/ barbell

5 High Pulls

5 Clean and Press- 3 positions

5 Back Thrusters

5 Good Mornings

5 Rows



Clean Pull w/ 3 Position Pause + Power Position Clean (3 X 1 97%)

Clean pull w/

1- pause at mid shin

2- pause at right above knee

3- pause at power position(so right as shoulder come to over the barbell)

4-then extend tall into clean pull

+clean from power position


21 FRAN (3 Rounds for time)

For time

3 Rds each for time all out effort (95/65)

21 thrusters

21 pull ups

Rest 3 minutes Between Rounds

Accessory Work

Metcon (No Measure)


5*10 pendlay rows

5*12 hspu

*Handstand Holds or Wall Walks sub for HSPU

Categories: WOD

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