CrossFit Montgomery – CF
Warm-up
2:00 per side, Scap Mash with Lax Ball
Then
3 Rounds
:30 HS Hold
10 Medicine Ball Cleans
6 Burpees Over the Medicine Ball
Conditioning
Baseline Week 2, Day 3 (Distance)
Every 3:30 for 28 Minutes,
Alternating with a Partner:
10 Strict HSPU
22 Wallballs 20/14lbs
Max Distance C2 Machine in
remaining time
Score is total distance
Extra
8 Sets:
1 Snatch Grip Deadlift
1 Hang Power Snatch + 1 Hang Squat
Snatch
Drop and reset between the deadlift
and the hang snatches