Back at it.

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


Snatch Balance (7×2 88%)


Seven ate nine (AMRAP – Rounds and Reps)

11 min AMRAP

7 T2B

8 OHS 75/55 (95/65)

9 HR push-ups


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

Categories: WOD

Previous Post:


Next Post: