Day: December 7, 2021

CrossFit Montgomery – CF

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Warm-up

1:30 Lat Smash/side

-Then-

4 Rounds

100m Run

9 Gymnastic Kips

6 S.Arm Devil’s Press

3 S.Arm DB Front Squat (OH Squat on rounds 3-4 if mobility allows)

Strength/Skill

Tempo Snatch Complex

1 Tempo Snatch DL to Knee + 1 Tempo Snatch DL to Power Position + 1 Power Snatch
On a 15 Minute clock.

Rest 1-2 Minutes between sets.

Conditioning

Metcon (Time)

7 ROUNDS:

7 Devils Presses (50/35lbs)*

100m Run

7 Toes to Bar

100m Run
*Perform 1 fewer Devils Press each round