CrossFit Montgomery – CF
Warm-up
4 Rounds
5 PVC Pass Throughs
10 Empty Bar or PVC BTN Push Presses
10 Empty Bar or PVC OHS
10 Scap Pull Ups
100m Run
Conditioning
Metcon (Time)
For time:
8 Rounds
7 Push Ups
6 Hang Squat Snatches 95/65lbs
5 Chest to Bar Pull Ups
then,
Rest 2:00
then,
6 Rounds
7 Push Ups
6 Hang Squat Snatches 95/65lbs
5 Chest to Bar Pull Ups
Strength/Skill
To be done AFTER the conditioning as a
finisher/accessory extra:
Every 3:00 for 15 Minutes
5 Chest to Bar Pull Up Negatives, use a
band if needed)
Rest :10 – :20 between reps
Looking for a :03 negative.
Extra
4 Rounds
200m Run
15 Deadlifts 225/155lbs
200m Run
Rest 3:00