The only way to make sense out of change is to plunge into it, move with it, and join the dance.

CrossFit MontCo – CrossFit

Strength

snatch deadlift + snatch hold in hole #1 (1 rep max)

New progression

snatch deadlift then snatch with a 5 second pause in the hole after the catch

GOAL here is fixing bottom position. If you catch and stand tall before going back down, that will not count.

Metcon

Alfred Pennyworth (3 Rounds for time)

With a running clock

0 – 6 minutes

21-15-9

empty barbell thrusters

burpees

6-12 minutes

15-12-9

thrusters 95/ 65

pull-ups (+C2B)

12- 18 minutes

12-9-6

Thrsuters 135/ 95

Box jump overs

Score is time per each section

After Party

25 GHD sit-ups (No Measure)

25 GHD Sit-ups