WEEK 2, DAY 1

CrossFit Montgomery – CF

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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

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