CrossFit Montgomery – CF
Warm-up
AMRAP 5 Minutes
8 Medball Squat Cleans (wallballs in later rounds)
8 Empty Bar Hang Power Snatch
20 Single Unders
:15 Plank Hold
Strength/Skill
Tempo Pull Power Snatch
Every 3 Minutes for 15 Minutes
Conditioning
Metcon (Time)
10 Rounds
15 Wallballs (20/14lbs)
Rest as little as needed betweensets. Set must be unbroken to count.