Bump Day!

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


High-Hang Snatch (6×2 @ 88%)


Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Should be heavy if can’t RX…

Accessory Work

Begin 3 minutes after Isabel on your own.

Metcon (Time)

2 rounds for time:

200m run

50 Goblet Squats (53/35)

Categories: WOD