I enjoy long romantic walks to the fridge.

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


High-Hang Snatch (8×1 @80%)



Burned in Thirteen (AMRAP – Rounds and Reps)

13 min amrap

10 hang power snatch 95/65 (115/80)

8 front squats

6 burpee box jump overs

Accessory Work

Metcon (No Measure)


2*20 each leg weighted single leg box step ups

2* 10 strict pull ups
Shorter wods, allow plenty of time for this accessory work to be taking place EVERY day.

Categories: WOD