CrossFit Montgomery – CF
Warm-up
:30 Dead Hang
1:00 PVC Pass Throughs
1:00 Banded Air Squats
-Then-
AMRAP 5 Minutes
10 Empty Bar Front Squats
10 Empty Bar Hang Power Snatches
10/7 Calorie AAB
10 Hanging Knee Raises
Strength/Skill
Front Squat (Every 2 Minutes for 16 Minutes)
2 Pause Front Squat
Build in weight across sets. Last 3 sets should be AHAP.
Conditioning
Metcon (AMRAP – Reps)
AMRAP 5 Minutes
30 Hang Power Snatches (95/65lbs)
30 Toes to Bar