CrossFit Montgomery – CF
Warm-up
1:00 PVC Pass Throughs
-Then-
Every 2 Minutes for 8 Minutes
8/6 AAB Calories
6 S-Arm DB Power Clean > Squat Clean*
20 Single Unders > Double Unders**
*Use a lighter warmup DB and progress to squat cleans after the first 2 rounds
**Ahtletes may start with Double Unders if they feel comfortable
Strength/Skill
Power Snatch (EMOM 10 Minutes
1 Power Snatch @ 70-80%)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes
4 S-Arm DB Squat Cleans (70/50lbs)
12 Push Ups
24 Double Unders