WEEK 2, DAY 1

CrossFit Montgomery – CF

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Warm-up

15 Pause PVC OHS (3-count pause in bottom)

Then,

2 Rounds

200m Run

8 Push Ups

8 Ring Rows

8 Emty Bax OHS

Strength/Skill

Every 2:00 for 14:00 (7 sets)

2 Temp Pull Squat Snatches

Drop and Reset between reps

Start around 60% and add weight if it looks and feels good.

Goal should be to be slightly heaview than last week.

Metcon

Metcon (AMRAP – Reps)

Every 3 Minutes for 9 Minutes

5 Muscle Ups

15 Overhead Squats (135/95)

Max Air Squats in remaining time

Score is total Air Squats performed, No rest between rounds.

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