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Workouts

week 6 day 3

CrossFit Montgomery – CF

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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