Time to grind.

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


Snatch Balance (New 1 rep max)


Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 OHS 75/ 55

15 thrusters

20 hr push-ups


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.

Categories: WOD