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
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