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 (Find 1 rep max)
Metcon
Condition THIS! (Time)
Wod- for time (15 min.cap)
500mrow
25 sit ups any style
50 jumping air squats
100 dubs (scale 300 singles)
50 jumping air squats
25 sit ups any style
500 m row
After Party
Metcon (No Measure)
2* 10 jump up chin up with a negative as long as possible
2* 15 dips