Witness the fitness.

CrossFit MontCo – CrossFit


Back Squat Warmup (No Measure)

2 Rounds

1-3 Min Rowing

20 Spidermans

20 Couch Stretches

1 Min Bottom Squat Hold

20 Dislocates/ Pass Thrus


Box Squat (4 x 8 @ 90% of back squat max)

These have a wider stance and they should be sitting tall on the box.


Partner Metcon

Partners in crime. (Time)

Partner WOD for time with 25 min cap

50 toes to bar

60 dubs

70 pull-ups

80 dubs

90 HR push-ups

100 dubs

*May switch as needed but any switch or break, both partners must do 2 burpees.

Categories: WOD

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