CrossFit Montgomery – CF
Warm-up
4 Minute Machine
-Then-
1:00 Squat Hold
15 Empty Bar Snatch Grip Press
15 Pause OH Squat w/empty bar
15 Empty bar snatch grip RDLs
1:00 Squat Hold
Strength/Skill
4-4-4-4
Start at 60 to 70% of your 1RM Overhead Squat
or start at 75% plus of your 1RM Squat Snatch
Bar taken from the rack
Overhead Squat
Conditioning
Metcon (AMRAP – Reps)
AMRAP 6 Minutes
1 Big set of Push Press @ 60% of 1RM
Every break perform 3 FarmersCarry (50/35)
One Farmers Carry is 25’ out and 25’ back