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
High-Hang Snatch (5×1 @93%)
Metcon
Hank Pym (AMRAP – Rounds and Reps)
17 min AMRAP
10 clean and jerks 135/ 95
10 burpees over barbell
*Each time through add 1 rep
Metcon
50 HR Push-ups (perform form) (Time)
50 hand release push-ups for time with no cap
*must be perfect form