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
Snatch Balance (5 x 1 @ 97%)
Metcon
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