CrossFit Montgomery – CF
Warm-up
2 rounds
20/16 cal row moderate pace
16 A Frame Toe Touches
12 Single Arm DB strict press, 6 each arm
8 DB Hang Snatch, 4 each arm
Conditioning
Metcon (6 Rounds for time)
5:00 AMRAP x 6
In the first 2:00 of each 5:00 AMRAP row 50/40 calories
For every cal not completed in the first 2:00 complete 1 devils press with 35s/20s, rest the remainder of the time
10 cap rep on devils press
score is the time in each interval it takes to complete all your work
Extra
Build to a heavy strict press
then, EMOM x 10
2 strict presses @ 60% of heavy single from above
focus on speed with the barbell