April 10- how’d that happen?!

CrossFit MontCo – CrossFit

Warm Up

Paul’s Clean Warm Up (No Measure)

30 secs Bottom Squat w/ barbell

5 High Pulls

5 Clean and Press- 3 positions

5 Back Thrusters

5 Good Mornings

5 Rows

x2

Weightlifting

Power Clean (Pause at knee) (Emotm- 15 mins )

https://www.youtube.com/watch?v=rj2j5OcpdnI

work on pulling under not wide feet
70%

Metcon

Slam it to the ground! (Time)

for time(5 min cap)

5rds

10 slam balls

5 burpees

Metcon (AMRAP – Rounds and Reps)

8 min amrap

10 T2b

10 taters

https://m.youtube.com/watch?v=82gxfvmXZ-4

After Party

3’min hollow hold

Categories: WOD