CrossFit Montgomery – CF
Warm-up
Run 400m
Then,
Every :90 for 4:30
10 Burpees to 6″ Target
8 Cossack Squats
In remaining time hold the bottom of an OHS with an empty bar
Strength/Skill
Every :30 for 4 Minutes
1 Pause Power Position Snatch
Then,
Every Minute for 4 Minutes
1 Above the Knee Hang Snatch
Then,
Every Minute for 4 Minutes
1 Snatch from the Floor
Snatch (1 Snatch from the floor)
Pump Sesh
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
8 Single Arm DB Hang Clean and Jerk (50/35lbs)
100m Run