CrossFit Montgomery – CF
Warm-up
2:00 Deltoid Mash w/ Barbell, per side
Then
300m Run
10 Tall Muscle Snatches
10 Tall Power Snatches
10 Tall Squat Snatches
10 Power Position Squat Snatches
10 Above the Knee Squat Snatches
10 Below the Knew Squat Snatches
3 Tempo Pull Squat Snatches (see video)
https://youtu.be/vsE_XAT4k-E
Weightlifting
3 Tempo Pull Squat Snatches (3)
Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start very light and add weight if it looks and feels good.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
25 Double Unders
12 Wallballs 20/14lbs
Competitor Extra
Wallace and Vomit Cardio Test (Distance)
On a 10 Minute Clock
Run 1 Mile
Row for Distance in remaining time.
Score is meters rowed.