WEEK 1, DAY 4

CrossFit Montgomery – CF

Warm-up

1:00 Empty Bar Overhead Hold

1:30/per leg – Dragon Pose

-Then-

3 Rounds

10 Hang Power Snatches w/Empty Bar

1:00 Machine, increasing intensity

Strength/Skill

EMOM 10 Minutes

1 Power Snatch + 1 Hang Power Snatch

Complex is performed without dropping the bar.

Complex: Power Snatch + Hang Power Snatch (Weight)

Complex is performed without dropping the bar.

Conditioning

Metcon (Time)

21-15-9

Goblet Squat (50/35lbs)

Calorie Row
Use a DB or KB, and hold it however you want.