CrossFit Montgomery – CF
Warm-up
Choose: 2k Row/5k AAB/1 mile run
-Then-
1:00 Squat Hold, Unsupported
15 Air Squats
15 Empty Bar Snatch Grip Press
15 Pause OHS w/PVC
15 Ring Rows
1:00 PVC OH Squat Hold
Conditioning
Metcon (No Measure)
EMOM 20 Minutes, alternating (10 each):
– 1 Snatch Complex, building to AHAP
– 3 Rope Climbs AFAP
Complex = Squat Snatch + OHS + Hang Squat Snatch + OHS
Start around 60-70% of 1RM snatch and build.