CrossFit Montgomery – CF
Warm-up
2 Rounds
10 Scap Push Ups
10 Scap Pull Ups
10 Air Squats
Then
2 Rounds
:30 of Double Unders
Rest :30
:30 of Burpees
Rest :30
:30 of Empty Bar Hang Power Snatch
Rest :30
Conditioning
Metcon (AMRAP – Reps)
Every 4 Minutes for 20 Minutes
Row 250m
75 Double Unders
1 Set of UB Touch and Go Power Snatches @
60% 1RM Power Snatch
Athletes should always be able to hit 7-15 reps
per round. Score is total snatches. If you’re on
the upper end of snatch reps in early rounds,
add weight.