CrossFit Montgomery – CF
Warm-up
1:00 OHS Hold w/PVC
Then
2 Rounds:
3 Inchworms
10 Ground to Overhead w/Plate
15 UB Wallballs
Strength/Skill
Tempo Pull Squat Snatches
Every 2:00 for 16:00 (8 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps.
Start around 60% and add weight if it looks and feels good. Compare to October 4th.
Conditioning
Metcon (AMRAP – Reps)
METCON
Every :90 for 3:00 (2 sets)
10 DB Power Cleans
Max DB Shoulder to OH in remaining time
Rest 3:00
Every :90 for 3:00 (2 sets)
10 DB Shoulder to OH
Max DB Power Cleans in remaining time
DBs: 50s/35s (use two)