CrossFit Montgomery – CF
Warm-up
T-Spine Opener on Foam Roller 2:00
-Then-
2 Rounds
200m Run
8 DB Squat Clean Thrusters
200m Row
Strength/Skill
Tempo Pull Squat Snatches (Every 2 Minutes for 12 Minutes (6 Sets))
Drop and reset between reps.
Weight should start well under 50% of your 1 RM, only climbing if reps are flawless.
Conditioning
Metcon (Time)
15 Rounds
10 S-Arm DB Hang Clean and Jerk (50/35lbs)
8 Squat Jumps to a 6″ Target
16 Minute Cap