The sweat. The time. The devotion. It all pays off.

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


High-Hang Snatch (5×1 @93%)


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


50 HR Push-ups (perform form) (Time)

50 hand release push-ups for time with no cap

*must be perfect form

Categories: WOD