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 (8 x 3 @ 80%)
Metcon
Everyday I’m muscle N (AMRAP – Rounds and Reps)
20 min amrap
2 deadlift 95/65(115/80)
4 hang clean
6 thruster
8 box jump overs
10 hr push ups
Metcon
Don’t hold back. (Time)
1 round for time
20 cal
2 wall walks(10 hspu)
40 dubs
After Party
Side Plank Elbow Touches (No Measure)
40 side plank elbow touches each side