The week before the Storm!

CrossFit MontCo – CrossFit


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


Snatch Balance (5×1 @ 89%)

Metcon (AMRAP – Rounds and Reps)

Wod 15 min amrap

20 dubs

15 s2oh 95/65

10 ohs

5 each leg oh lunge steps w/barbell

Accessory Work

Goblet Squat (3x 10 as heavy as possible)

Categories: WOD

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