CrossFit Montgomery – CF
Warm-up
500m Row
then
2 Rounds
5 Push-ups
7 Situps
9 Banded Good Mornings
10 Air squats
20 secs Samson Stretch
Primer
EMOM x10:00 Snatch Complex
1 Snatch Grip Deadlift + 2 Hang Power Snatches + 1 Overhead Squat
*Start w/ empty barbell and build to %50 of 1RM Snatch
Metcon (Time)
For Time
15-12-9
Chest to Bar Pull-ups
Power Snatch (95/65)
Directly into…
15-12-9
Box Jump Overs (24/20)
Overhead Squats (95/65)