CrossFit Montgomery – CF
Warm-up
Foam Roll Upper Back and Lats 2:00-3:00
1:00 HS Hold
-Then-
2 Rounds
10/7 Calorie Bike
10 Plate Ground to Overhead (45/25)
25′ Duck Walk
10/7 Calorie Row
Strength/Skill
Power Snatch (Practice)
On a 12 Minute Clock:
1 Power Position Power Snatch
1 Hang Power Snatch (at the Knee)
1 Power Snatch (from Floor)
*Drop and reset
Conditioning
Metcon (Calories)
AMRAP 4 Minutes x 3 with a Partner:
P1: Max Calorie Row
P2: Max Calorie AAB
Rest 1:00
Both athletes begin working at the same time on separate machines. Partners may switch machines as desired during the 4 minute window, but must make at least one switch each AMRAP.