WEEK 1, DAY 5

CrossFit Montgomery – CF

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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

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