CrossFit Montgomery – CF
Warm-up
On an 8 Minute Clock:
600/550m Row
20 Lunges
10 Burpees
20 Squats
10 Burpees
20 Empty Bar Thrusters
Max Freestanding or Supported HS Hold in Remaining Time
Conditioning
For Load:
Every 3 Minutes for 21 Minutes (7 rounds)
10 Deficit HSPU (2/1″)
50 Double Unders
X Squat Snatch@ 80%+ 1RM
Reps/Weights:
Rounds 1-3: 2 reps @ 70-80%, building
Rounds 4-7: 1 rep @ 80%+, building to AHAP
Score is heaviest Squat Snatch