CrossFit MontCo – CrossFit
Warm Up
Paul’s Snatch Warm Up (No Measure)
Bottom Squat Hold with bar Snatch Grip- 30 secs
5 High Pulls from below knee (scarecrow)
5 Muscle Snatches
5 Behind Neck Press (Snatch Grip)
5 Overhead Squats or Snatch Balance
Weightlifting
Snatch Balance (7×2 88%)
Metcon
Seven ate nine (AMRAP – Rounds and Reps)
11 min AMRAP
7 T2B
8 OHS 75/55 (95/65)
9 HR push-ups
Metcon
Metcon (Time)
WOD for time with no cap
3 rounds
15 cal row
30 dubs
After Party
Side Plank Elbow Touches (No Measure)
40 side plank elbow touches each side