CrossFit Montgomery – CF
GENERAL WARMUP
4 Rounds, increasing row speed each round:
10/8 Calorie Row
4 Lateral Burpees over the Rower
10 Plate Ground to Overhead 45/25lbs
10 Ring Rows
SPECIFIC WARMUP
– SNATCH
– BMU
METCON
Metcon (Time)
9-8-7-6-5-4-3-2-1
Power Snatch (135/95lbs)
Bar Muscle Up
Bar Facing Burpee
CAP 20 MINUTES