CrossFit Montgomery – CF
Warm-up
Warm Up
Every 2 Minutes for 8 Minutes
100m Run
10 Scap Pull Ups
5 Ring Rows
8 DB Snatches (lighter than workout
weight)
Strength/Skill
A: Strict Pullup (max unbroken)
B: Strict Pullup (total reps from the three unbroken sets)
Conditioning
Cardio-B (Time)
For Time
Run 300m
20 Alt. DB Snatches 50/35lbs
Run 300m
30 Alt. DB Snatches 50/35lbs
Run 300m
40 Alt. DB Snatches 50/35lbs
Run 300m
50 Alt. DB Snatches 50/35lbs
Run 300m
Extra
Every 2 Minutes until failure
1 Rope Climb
8 Bar Facing Burpees
1 Squat Snatch @ 60-70%*
Start at 60-70% and add between
10-20/5-10lbs per round