Way Back Wednesday!

CrossFit MontCo – CrossFit

Stop out and support Chris and Bri in the Brawl in the Burbs Comp Sunday at KOP!

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


High-Hang Snatch (6X1 85%)


Metcon (AMRAP – Rounds and Reps)

Wod- 14 min amrap

20 Sit Ups

10 ohs 115/80 (135/95)

100 m run

Accessory Work

Metcon (No Measure)


2* 5 strict pull up with 5 sec hold of chin over bar

2* 10 1 arm snatch each side

Categories: WOD