Gift Donations due to Jody this weekend- please help brighten someones holiday!

CrossFit MontCo – CrossFit

Weightlifting

Back Squat with Banded Kb (4*8@60% total with KB weight)

https://www.youtube.com/watch?v=XW1fdUEZmas

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

Accessory Work

Metcon (No Measure)

Superset- FOR QUALITY

3*20 empty barbell seated strict press

3*8 box jumps (HIGHER)

Categories: WOD

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