There is pain that hurts you and there is pain that changes you.

CrossFit MontCo – CrossFit

Warm Up

Press – Warm Up (No Measure)

1-3 mins of rowing

15 PVC Dislocates/ Pass Thrus

15 PVC Push Press

15 PVC Overhead Squat

15 Spidermans


Strict press + push press + push jerk – COMPLEX

Max strict press + 2 push press + 1 push jerk
Keep the bar close.

Don’t round your back.

Partner Metcon

Metcon (AMRAP – Reps)

Partner WOD

one person works at a time, 7 min each movement, rest 3 min in-between

Weights 115/80 (135/95)

100 hang cleans then max hr push ups (hspu)

100 shoulder to overhead then max goblet squats

Score is total hr push-ups and goblet squats

After Party

5 Min Dubs (AMRAP – Reps)

5 min Max Dubs
If don’t have dubs, use this time to practice

Categories: WOD