2018-01-08

CrossFit Montgomery – CF

Warm-up

500m Row

then

3 Rounds

5 Push-ups

7 Situps

9 Banded Good Mornings

10 Slow Air squats

Primer

EMOM x10 3 Position Power Snatch

1st Position – Knees

2nd Position – Hips

3rd Position – Receiving Position

*Start at 35% and grow throughout the 10 minutes

A: Metcon (AMRAP – Reps)

Ascending Ladder for 9 min
3 Power Snatches (75/55)

3 Wallballs (20/14)

6 Power Snatches (75/55)

6 Wallballs (20/14)

9 Power Snatches (75/55)

9 Wallballs (20/14)

… Continue to add (3) repetitions to each movement until the 9:00 cap is reached

B: Finisher

Alternating EMOM x12:00 Double Unders and Toes-to-Bar
Odd minutes – Double Unders

Even minutes – :40 secs – Max Toes to Bar

– Score total TTBs

Leave a Reply

Your email address will not be published. Required fields are marked *