Workout Wednesday

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


High-Hang Snatch (Find 1 rep max)


Condition THIS! (Time)

Wod- for time (15 min.cap)


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

Categories: WOD

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