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 (3 x 1 @ 100%)
Metcon
The Greatest… Ali (AMRAP – Reps)
5 min AMRAP
10 toes 2 bar
10 hang snatch 75/55 (95/65)
Rest 2 min
5 min AMRAP
10 pull ups (3 mu)
10 OHS
*score is total reps
Metcon
Rest in peace champ. (AMRAP – Reps)
5 min AMRAP
40 wall balls then max wall walks
*score is total wall walks
After Party
Banded Good Mornings (5 x 30)
https://www.youtube.com/watch?v=Eaqaj4Zf7mc
Goal is 30 reps per set