Manic Monday!

CrossFit MontCo – CrossFit

HALLOWEEN PARTY FRIDAY 10/28!

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

Snatch Balance (8×1 @ 80%)

Metcon

Bravo! (Time)

wod for time (7 min cap)

6 rds

7 power snatch 75/55

6 ohs

5 burpees over barbell
Rest 2 mins

Charlie! (Time)

For time (5 min cap)

100 dubs (200 singles)

50 American KB swings

After Party

Pull Up Negatives (5×5)

Jump up and work slow release away from the bar.
Strict Pull Ups if you have them instead of jumping.

Categories: WOD

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