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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

Snatch Balance (New 1 rep)

Metcon

Metcon (AMRAP – Reps)

Wod 16 min amrap

6/6/8/8/10/10/12/12….

Ohs 95/65

Pull ups(c2b)

Accessory Work

Metcon (No Measure)

3*10 1 arm rows

3*:45 sec hollow hold

Categories: WOD

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