CrossFit Montgomery – CF
Warm-up
2:00 Dragon Pose, per side
Then,
AMRAP 5 Minutes
10 Hang DB Snatches
10 Goblet Squats (progress to DB OHS after 1 or 2 rds)
20 Single Unders (switch to doubles after 1 round)
Metcon
CFG Event 11 – AMRAP (AMRAP – Rounds and Reps)
Rx+:
17 Minutes
1 Legless Rope Climb
7 Single Arm DB OH Squats (70/50lbs)
45 Double Unders
Rx:
17 Minutes
1 Rope Climb
7 Single Arm DB OH Squats (50/35lbs)
45 Double Unders
Scaled:
17 Minutes
5 Ring Rows
7 Goblet Squats (50/35lbs)
45 Single Unders