CrossFit Montreal
Part 1:
Drop Snatch
5X3w empty BB
(from toes, 3 sec pause count than drop into full squat)
5X3w empty bb
Part 2:
Overhead Squat :
3X3
Part 3:
EMOM 15
MIN 1: 15 WB (20/14)
MIN 2: 2 legless rope climbs
MIN 3: 20m Bear walk
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Scaling:
Lighter WB
Regular rope climbs
50 sec Bear walk