“We elves try to stick to the four main food groups: candy, candy canes, candy corns and syrup.”

CrossFit MontCo – CrossFit

Warm Up

Squat Warm Up (No Measure)

1-3 Minutes of Rowing

20 Dislocates

20 Spidermans

1-3 Minutes of Couch Stretch

20 Air Squats

1 -3 Minutes of Shoulder Mobility


Paused Back Squat (Find new max.)

3 sec pause in bottom squat


Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Female Rx= 80#, 35#, 20#

Categories: WOD