Day: October 30, 2022

CrossFit Montgomery – CF

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Warm-up

6 Rounds (2:00)

:10 HARD Row, :20 Slow

-Then-

3 Rounds

5 KB Taters

5 Burpees over the KB

Strength/Skill

Every 1:30 Minutes for 12 Minutes (8 sets)

2 Tempo Pull Squat Snatches

Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.

Tempo Pull Squat Snatches

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Pistols (alternating)

6 Farmer’s Carry Shuttles (50s/35s*)

Rest :30

*Farmer’s Carry is performed in 50′ Shuttles (25′ out 25′ back)
Each shuttle (50′) = 1 rep