CrossFit Montgomery – CF
Warm-up
3:00 Any machine (:30s Easy/:20s Moderate/:10s Hard x3)
-Then-
:30 Handstand Hold
20 DB Snatches
1:00 Handstand Negatives
20 Goblet Squats
1:30 Saddle Pose
Strength/Skill
Climb the Ladder 2x
2-4-6-8-etc
UB Toes to Bar
Rest 3:00 before repeating
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Minutes x 3
6-4-2
Deficit HSPU (6/4″)
Power Clean 155/105lbs)
Rest 3:00 between AMRAPs. Continue where you left off after each round.