CrossFit Montgomery – CF
Warm-up
On a 6 Minute Clock:
1:00 Wall Walks
-Then-
AMRAP* in remaining time
1 Shuttle Run
2 DB Snatches
2 Shuttle Runs
4 DB Snatches
……..
*Add 1 Shuttle Run and 2 DB Snatches each round.
Strength/Skill
Every Minute for 10 Minutes
1 Snatch Pull + 1 Power Snatch
*Drop and reset between Snatch Pull and Power Snatch
Start around 60% of 1RM Power Snatch
Power Snatch
Conditioning
Metcon (Time)
10 Rounds
2 Wall Walks
4 Shuttle Runs
12 Dumbbell Snatch (50/35lbs)
Time Cap = 15 Minutes
* 1 Shuttle Run = 25ft out and 25ft back