CrossFit Montgomery – CF
Warm-up
1:30 / Side Twisted Cross
2:00 4-Way Wrist Stretch
-Then-
Straight Through
20 Burpees
1:00 HS Hold
45 Double Unders
Strength/Skill
Low Hang Power Snatch (For Load, building:)
(at or below the knee)
3 x 2 Power Position Power Snatch
3 x 2 Mid-Hang Power Snatch (mid thigh)
2 x 2 Low Hang Power Snatch (at or below knee)
Conditioning
Metcon (AMRAP – Reps)
AMRAP 5 Minutes
12 Wall Walks
30 DB Power Cleans (50/35lbs)
Max Wall Walks in remaining time
Score is total reps completed. Athletes should push the weight (try Rx or close). Most will not get to the Max Wall Walk attempts. This is intended to be a muscular overload workout and not a cardio workout.