Hummp Day!

CrossFit MontCo – CrossFit

Warm-up

OHS warm up (No Measure)

2 rounds

10 dislocates/ pass-throughs

10 OHS with PVC pipe

10 pushups

1 minute bottom squat holds

10 wall extensions

Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324

OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8

Weightlifting

Overhead Squat (3×3 96%)

Metcon

Metcon (AMRAP – Reps)

Wod-

5 rds for reps

1 min of power snatches 75/55

1 min of ohs

1 min of rest

Categories: WOD