You say your not the Warden.

CrossFit MontCo – CrossFit

Warm Up

Deadlift Warm Up (No Measure)

2 Rounds

10 spidermans

1 min each leg couch stretch

1 min each leg wall hamstring stretch

10 push ups

Deadlift Prep –


Deadlift (Emotm- odds 3 reps at 80%)

Toes-To-Bar (Rx-6 Rx+-9 (evens))

Work progressions, movement comes from shoulders and core.


But your the Warden! (Time)

Wod for time (7 min cap)

21-thrusters 115/80(135/95)

15-chest 2 bar pull ups(7 bar mu)

9- squat cleans (squat snatches)


Kb thrusters (heavier if possible)

Seated Pull ups/Ring Rows

High hang squat cleans – work positions

100 Sit ups for time (Time)

100 sit ups for time
STRAIGHT LEG- to help with deads.

Categories: WOD