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
Weightlifting
High-Hang Snatch (6X1 85%)
Metcon
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)
Superset
2* 5 strict pull up with 5 sec hold of chin over bar
2* 10 1 arm snatch each side