CrossFit Montgomery – CF
Warm-up
500m Row
2 Rounds
3 Push-ups
5 Wall Squats
7 Sit-ups
9 Overhead Squats w/PVC
A: Metcon (Weight)
EMOM x5
Overhead Squat and Snatch Balance
1 Pausing Overhead Squat (2 second pause)
1 Snatch Balance
B: Metcon (Weight)
EMOM x6
Squat Snatch (3-3-2-2-1-1)
*start @65% and build
C: Metcon (Time)
21-15-9
Squat Snatch (75/55)
Chest-to-Bar Pull-ups