CrossFit Montgomery – CF
Warm-up
20 A-Frame Toe Touches
20 Spiderman Lunges
Then,
2 rounds
10/7 AAB Sprint
8 Bar Facing Burpees
Rest 2:00 between rounds
Metcon
A: Metcon (Time)
CFG Event 8 – Handstand Walk
Rx+:
Navigate the 150′ Handstand Walking Course
Rx:
150′ Handstand Walk
Scaled:
3 Rounds
10 Burpees
100′ Bear Crawl
Time cap: 5 min.
B: Metcon (Time)
CFG Event 9 – Bike Snatch
Rx+:
21-15-9:
AAB Bike Calories
Power Snatch (105/75lbs)
Rx:
21-15-9:
AAB Bike Calories
Power Snatch (75/55lbs)
Scaled:
21-15-9:
AAB Bike Calories
Power Snatch (45/35lbs)
Time cap: 8 min.