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