CrossFit Montgomery – CF
Warm-up
20 A-Frame Toe Touches
-Then-
300m Row
10 Hang Muscle Snatch
250m Row
10 Hang Power Snatch
200m Row
10 Overhead Squats
Conditioning
Each 50m Row = 1 Rep
AMRAP 24 Minutes (AMRAP – Rounds and Reps)
500/450m Row
5 Snatches @ 70%
500/450m Row
4 Snatches @ 70%
500/450m Row
3 Snatches @ 70%
Snatches may be power or squat (choose your weakness).