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 (New 1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 OHS 75/ 55
15 thrusters
20 hr push-ups
Metcon
Balls to the wall (AMRAP – Reps)
3 min AMRAP
30 wall balls 20/14 then
with remaining time max wall walks
*score is total wall walks
*this should be an all out effort
We did this on 5/25.
After Party
Banded Pull Aparts (5 x 30)
Goal is 5 sets of 30.