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CrossFit MontCo – CrossFit


OHS warm up (No Measure)

2 rounds

10 dislocates/ pass-throughs

10 OHS with PVC pipe

10 pushups

1 minute bottom squat holds

10 wall extensions

Wall Extensions –

OHS prep –


Overhead Squat (3 x 15 @ 78%)


Metcon (AMRAP – Reps)


:40/:20 work rest

*pull ups (bar mu)

*hang power snatch 75/55 (95/65)

*push press


As soon as the rest come everyone must do 2 burpees as part of their rest

Score is total reps

After Party

Weighted plank for time (Time)

1 round of weighted plank for max time 45/25

Categories: WOD

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