CrossFit Montgomery – CF
Warm-up
500m Run
20 Banded Goodmornings
1 Minutes Dead Hang
-Then-
3 Rounds
10 Hollow Rocks
12 DB Hang Snatches w/warmup weight
30 Double Unders
Strength/Skill
Hang Power Snatch
Every :30 for 12 Minutes
40-70% of 1 RM
Conditioning
Metcon (Time)
2 Rounds:
18 Toes to Bar
30 DB Hang Snatches (60/40lbs)
90 Double Unders