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 (9 x 1 @ 75%)
Metcon
The dog without the bag is incomplete. It’s a marriage. (Time)
21-15-9 (12min cap)
Burpees
1 arm KB swings (both arms)
After Party
500m Row (Time)
Max Effort 500m Row