Change takes time. Give it time.

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 (3×1 @ 98%)


Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

15 deadlifts 225/155

50 dubs

25 Wall balls

Goal should be to try to do sets unbroken.


Handstand Push-up Practice (No Measure)

Spent 5 minutes practicing handstand push-ups.
Need to start practicing these to prepare for open.

Categories: WOD