CrossFit Montgomery – CF
Warm-up
2:00 of Puppy Dog Stretch
Every 3:00 for 6 Minutes
6 Turkish Get Ups
Steady Box Step Ups in the remaining
time (Steady box jumps + step down
on Round 2).
Strength/Skill
Power Snatch (Find a 5rep max touch and go synch power snatch )
Athletes must be locked out at the top of together on each rep.
Conditioning
Metcon (Time)
For Time:
3 Rounds for Time
15 Snatches (135/95)
15 Clean and Jerks (135/95)
partners can break up the work how ever they want. One partner works at a time
Extra
3 rounds, 8:00 per round
0:00 – 4:00 20-24 stroke per min
4:00 – 6:30 26 – 30 spm
6:30 – 8:00 Open spm