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 (6 x 1 86%)
Metcon
Metcon (AMRAP – Reps)
12 min ARAMP
333,666,999 etc…
T2B
Hang Squat Clean 95/ 65
Box Jump Overs
Metcon
Air Force (Time)
30 burpees over bar for time
Accessory Work
Metcon (No Measure)
SuperSet
3 x 15 cal row
3 x 10 kb press each arm