T-Minus 6 days To Murph!

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 (6×2 94%)

Lock Arms at same time feet land in squat position.

Metcon

Desending Core (AMRAP – Rounds and Reps)

10 OHS 95/65 (135/95)

8 T2B

6 Box Jumps (30/24 inch w/ step down)

Fran’s Front Squats (Time)

10 min cap.

15-12-9

Pull Ups (C2B)

Front Squats 95/65 (135/95)

Categories: WOD