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.