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
1 Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance
– start w/ empty barbell and build to %50 of 1RM Snatch
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 Wall Balls (20/14)
20 Power Snatches (75/55)
10 Burpee Chest to Bar Pull-ups
Rx+ 5 Burpee Ring Muscle ups
Finisher
Double Under Practice
Choose ONE of the following:
5 Sets of 50 unbroken
6 Sets of 30 unbroken
7 Sets of 20 unbroken
5:00 min DU practice