CrossFit Montgomery – CF
AMRAP 6 Minutes
8/6 Calorie Row
6 Pause OHS (1-Sec Pause @ bottom)*
6 Strict Pull-Ups or Ring Rows
*Start w/PVC, progress to epty bar as hips/shoulders loosen up.
Tempo Pull Squat Snatches (Every :30 for 8 Minutes (16 sets)
1 Tempo Pull Squat Snatch)
Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.
Metcon (4 Rounds for reps)
AMRAP 2 Minutes x 4
2-4 Rope Climbs
Max rep Deficit Push Ups 2/1″ in remaining time