CrossFit Montgomery – CF
Warm-up
1:00 PVC Pass Throughs
1:00 Dead Hang from Pull Up Bar
-Then-
5 Rounds
Run 100m
1 Wall Walk
5 Empty Bar Hang Squat Snatches*
*Rounds 3-4, Use light weight on bar
Conditioning
Metcon (Time)
5 Rounds
Run 300m
10 HSPU
5 Squat Snatches @ 65-75%
10 HSPU
Rest 2:00 minutes
Squat snatches may be touch and go or singles.
Machine equivalents, only if weather or injury prevent running:
Row 300m
AAB .5/.43 miles