CrossFit Montgomery – CF
Warm-up
In Teams of 4 Rotate Stations Every 1:00 for 12:00 (3 rounds each movement):
1 – Row
2 – 10 Band Pull Aparts + Dead Hang in remaining time
3 – 15 Light KB Swings
4 – 10 A-Frame Toe Touches + Plank in remaining time
Conditioning
Metcon (8 Rounds for reps)
Teams of 4
EMOM 32 Minutes (8 rounds each), switching every minute:
– 1:00 Max Calorie Row
– Rest
– 20 DB Snatches (20-60lbs)
– Rest
Athletes will enter their max calories from each round. Snatches do not count toward score.