CrossFit Montgomery – CF
Warm-up
20 A-Frame Toe Touches
20 Dead Bugs
1:00 Dead Hang from Pullup Bar
-Then-
Alternating EMOM 8:00
:50 Row
10 S-Arm DB Clean & Jerks
Strength/Skill
Hang Power Clean (1 HPC above Knee + 1 HPC below the Knee)
15 Minute Clock
Start around 50% and build if form looks good
Conditioning
Metcon (Time)
15 HSPU
45 Dumbbell Snatch (50/35lbs)
15 HSPU
45 Dumbbell Snatch (50/35lbs)
15 HSPU