CrossFit Montgomery – CF
Warm-up
500m Row
2 Rounds
3 Push-ups
5 Wall Squats
7 Sit-ups
9 Banded Good Mornings
Then with an empty barbell and progressing to 45% of 1RM complete
2 Hang Snatch High Pulls + 2 Power Snatches
A: Metcon (Weight)
EMOM x6
Power Snatch
(3-3-2-2-1-1)
B: Metcon (Time)
For Time
21-15-9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)