May the Fourth be with you!

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 (2×1 @ 100%)


KB Cuplet (AMRAP – Rounds and Reps)

Wod 8 min amrap

10 KB swings

10 goblet squats (Rx+70/53)
REST 4 min

Metcon (Time)

Wod- for time (8 min cap)


Hang snatch 75/55

Wall balls

After Party

Metcon (No Measure)

Accumulate a 3 minute Hollow Hold

Categories: WOD

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