Hope everyone had a blast doing Murph in honor of our fallen soliders.

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 Balance (5 x 1 @ 97%)


Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

5 toes to bar

10 burpees

15 taters

After Party

Metcon (No Measure)

5 x 30 of banded pull throughs

Categories: WOD

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