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CrossFit Montgomery – CF

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4:00 rest between metcons

intended to be able to complete every rep, every round so scale as needed.

A: Metcon (AMRAP – Rounds)

12:00 Alternating EMOM

Odd Rounds: 10 Single Arm, Alternating Dumbbell snatches (total) (5 each side) (50/35)

Even: 12 Wall Balls

B: Metcon (AMRAP – Rounds)

12:00 EMOM

Odd Rounds: 4 Push Press (from the floor) (95/65; 135/95)

Even Rounds: 6 barbell burpees


with only 28 minutes in the metcon, you should have plenty of time for post-wod mobility.

good day to hit shoulders and couch stretch

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