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
High-Hang Snatch (6×2 @ 85%)
Metcon
Triplet #1 (Time)
For time no cap
27-21-15-12-9
Box jumps (not over but must step down no bounding)
Hang snatch 75/55
Burpees
Scaled, begin with 21.
Metcon
400m x 2…equal rest.
400m Run (Time)
Max Effort 400m Run
400m Run (Time)
Max Effort 400m Run