CrossFit Montgomery – CF
Warm-up
Move Steadily Through:
1:00 Squat Hold, Unsupported
15 Empty Bar Snatch Grip Press
15 Pause OHS w/Empty Bar
15 Empty Bar Snatch Grip RDLs
1:00 Squat Hold, Unsupported
Squat Snatch (3 Tempo Pull Squat Snatches)
Every 2 Minutes for 14 Minutes
Drop and reset between reps
Weight should start well under 50% of your 1RM, only climbing if reps are flawless.
METCON (Time)
5 Rounds
20 Box Jump Overs (24/20″)
20 DB Snatches (50/35lbs)