CrossFit Montgomery – CF
Warm-up
50/40 Calorie Any Machine
-Then-
1:00 Squat Hold
-Then-
3 Rounds of:
10 Empty Bar or PVC Snatch Grip Push Press
10 Pause OHS w/empty Bar or PVC (no pause in R3)
-Then-
Athletes build in weight, practicing either snatching or power clean + back rack + jerk + OHS
Strength/Skill
Conditioning
Metcon (AMRAP – Reps)
AMRAP 9 Minutes*
Max Rep Overhead Squat (185/125lbs)
At the 0:00, 3:00, and 6:00 marks, perform 15 Burpee Box Jump Overs (24/20″)
Score is total OHS, Bar is taken from the floor.