CrossFit Montgomery – CF
Warm-up
2 Rounds with a PVC pipe:
200m Row
10 PVC Good Mornings
10 PVC Snatch Balances
Right into:
2 rounds with an empty bar:
200m Row
10 Back Rack Push Press
10 Overhead Squats
Strength/Skill
Every 2 Minutes for 14 Minutes (7 sets)
Rounds 1-2: 3 Tall Squat Snatch
Rounds 3-4: 3 Power Position Squat Snatch
Rounds 5-7: 3 Hang Squat Snatches, at the knee
Hang Squat Snatch (3 Rep (at the knee))
Conditioning
Metcon (Time)
21-15-9
Overhead Squat (115/75lbs)
Bar Facing Burpees