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 (4*1@91%(ADD PAUSE AT BOTTOM) )
Metcon
Metcon (Time)
wod for time (8 min cap)
3 Rds
15 ohs 95/65
15 pull ups (c2B)
Metcon (Time)
4 rounds for time (7 min cap)
12 H.R Push Ups (8 HSPU)
10 I arm KB Swings (L/R=1)