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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

High-Hang Snatch (8×1 @ 82%)

Metcon

Wod 16 min time.domain

0-2max cal on rower

2-10 amrap

15 shoulder to overhead 135/95

10 pull ups (4 bar mu)

5 squat cleans

THEN

10-16 for time

30 dubs

30 burpees

30 dubs

0-10 (AMRAP – Reps)

0-10 Amrap

Calories plus reps

Dub Burpee Sandwhich (Time)

10-16 Time

Accessory Work

Metcon (No Measure)

Superset

2*20 each leg weighted single leg box step ups

2* 10 toes 2 bar or leg lifts

Categories: WOD