CrossFit Montgomery – CF
Warm-up
On an 8 Minute Clock
2 Rounds
10 Spidermans
20 Air Squats w/glute band around knees (PVC OHS in Rd2)
Run 400m
After that, with remaining time, Max Duration Handstand Hold
Strength/Skill
Conditioning
Metcon (Time)
13 Rounds
5 SHSPU
30 Double Unders
Time cap 13 Minutes
Squat Snatch
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Snatches
Drop and reset between reps
Weight should start well under 50% of your 1 RM, only climbing if reps are flawless.