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 (NEW MAX!!!)

Sit Back, Stay Tight, Drive Under!!!


CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Sub 10 Pull Ups/Ring Rows + 10 Box Dips for MU.

Bar Muscle Ups accepted, rings preferred.

After Party

Handstand Push-ups (Work on HSPU, Can scale with holds, wall walks- )

Categories: WOD

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