CrossFit Montgomery – CF
Warm-up
400m Run
3 Rounds
10 Lunges (5 ea side)
10 Plank Lunges w/Reach
5 Wall squats
5 PVC Overhead Squats
A: Power Clean (1 rep @55% 1RM)
Every :30 seconds x 12
B: Power Snatch (1 rep @55% 1RM)
Every :30 seconds x 12
C: Metcon (Time)
4 Rounds
15 Burpee Box Jumps (24/20)
20/15 Cal Row
15 Hang Power Snatch (95/65)
200m Run
(Rx+ for those that did 5 extra calories)