CrossFit Montgomery – CF
Warm-up
3:00 Bike or Row
3 Rounds
3 Plank Lunge w/Reach (each side)
5 Strict Pull-ups
3 Inch Worms
5 Wall Squats
Primer
EMOM x 8:00
High Hang Pausing Snatch
@ 50-70% of 1RM
A: Metcon (Time)
For Time
10 Chest to Bar Pull-ups
100 Double Unders
20 Squat Snatches (115/80)
100 Double Unders
10 Chest to Bar Pull-ups
B: Finisher (Max HSPUs)
EMOM x7:00
:30 secs Max Handstand Push-ups