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

CrossFit MontCo – CrossFit


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.


Alfred Pennyworth (3 Rounds for time)

With a running clock

0 – 6 minutes


empty barbell thrusters


6-12 minutes


thrusters 95/ 65

pull-ups (+C2B)

12- 18 minutes


Thrsuters 135/ 95

Box jump overs

Score is time per each section

After Party

25 GHD sit-ups (No Measure)

25 GHD Sit-ups

Categories: WOD