Happy CFMC Anniversary to the Vrontisis Fam!

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 deadlift + snatch hold in hole

Snatch deadlift then snatch with a 5 second pause in the hole after the catch

GOAL here is fixing bottom position. If you catch and stand tall before going back down, that will not count.


Goose (Time)

Wod- for time 20 min cap

8 rds

8 pull ups (4bar mu)

2 cleans 225/145 (80-85% if scaled)

Categories: WOD

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