CrossFit Montgomery – CF
Warm-up
15-12-9
Row Calories
Light DB Push Press
Light DB Front Squats
Strength/Skill
12 Scap Pull Ups
then,
10 Gymnastic Kips
then,
EMOM 10 Minutes
3-10 Traditional Kipping Pull Ups
Conditioning
Metcon (AMRAP – Reps)
AMRAP 11 Minutes
2 Deficit HSPU 4/2″
2 Power Snatch 135/95lbs
4 Deficit HSPU 4/2″
4 Power Snatch 135/95lbs
6 Deficit HSPU 4/2″
6 Power Snatch 135/95lbs
8 Deficit HSPU 4/2″
8 Power Snatch 135/95lbs
If you complete the 8/8, restart at 2/2.
One round is 40 reps.
Extra
Every 2 Minutes for 12 Minutes
3 Touch and Go Squat Cleans AHAP
Then,
From 13:00-15:00
Max UB Sets of 3 @ 50% of your
heaviest set of 3