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
High-Hang Snatch (2×1 @ 100%)
Metcon
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)
21-15-9
Hang snatch 75/55
Wall balls
After Party
Metcon (No Measure)
Accumulate a 3 minute Hollow Hold