CrossFit Montgomery – CF
Warm-up
500m Row
then
3 Rounds
5 Push-ups
7 Situps
9 Banded Good Mornings
10 Slow Air squats
Primer
EMOM x10 3 Position Power Snatch
1st Position – Knees
2nd Position – Hips
3rd Position – Receiving Position
*Start at 35% and grow throughout the 10 minutes
A: Metcon (AMRAP – Reps)
Ascending Ladder for 9 min
3 Power Snatches (75/55)
3 Wallballs (20/14)
6 Power Snatches (75/55)
6 Wallballs (20/14)
9 Power Snatches (75/55)
9 Wallballs (20/14)
… Continue to add (3) repetitions to each movement until the 9:00 cap is reached
B: Finisher
Alternating EMOM x12:00 Double Unders and Toes-to-Bar
Odd minutes – Double Unders
Even minutes – :40 secs – Max Toes to Bar
– Score total TTBs