2018-01-11

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

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