What doesn’t kill you, makes you stronger.

CrossFit MontCo – CrossFit

Warm Up

Coach Led (No Measure)

Coach will lead you through warm-up,


Burpees + WB EMOTM #3- OPEN Season! (AMRAP – Rounds)

20 min EMOTM

Evens – 8 burpees

Odds – 14 Wall Balls

*scaled pull-ups do jumping pull-ups to prepare for open. double the reps. so 14 jumping pull-ups every minute.

*RX pull-ups, focus on form and putting reps together efficiently

*score is total rounds completed
To prepare for Open.


Gain City (Time)

WOD for time with 25 min cap

15 rounds of:

10 kb swings 53/ 35 (+ heavier)

10 push ups

10 air squats
Air squat to ball if any question on parallel….

After Party

Wall ball back extensions (No Measure)

5 x 10

https://www.youtube.com/watch?v=tvlYhyA47rU – replace stability ball with WB

Categories: WOD