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 (NEW MAX!!!)
Sit Back, Stay Tight, Drive Under!!!
Metcon
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.