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 (4×1 @ 96%)
Metcon
The Iron (Time)
WOD for time with 20 min cap
10 rounds
2 deadlifts 135/ 95
3 power snatch
4 OHS
5 bar facing burpees
After Party
100 plate sit ups (Time)
25/45