People come in asking: “Where are all the machines?” I tell them: “We are the machines!”

CrossFit MontCo – CrossFit


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 (6×1 @91%)


Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Female RX 55#

No cap.

One way to approach this WOD is like EMOM style. It gives you an end in sight and forces you to manage your rest so you can wander around sweating and swearing before having to go again.

If you went 10 snatches every minute that would bring you round sub 8 minutes ish, maybe less if you went hell for leather and did 12 snatches to finish.

After Party

Group 50x Supermans (No Measure)

As a group, do 50 supermans

Categories: WOD