2018-02-12


CrossFit Montgomery – CF

Warm-up

500m Row

2 Rounds

3 Push-ups

5 Wall Squats

7 Sit-ups

9 Overhead Squats w/PVC

A: Metcon (Weight)

EMOM x5
Overhead Squat and Snatch Balance

1 Pausing Overhead Squat (2 second pause)

1 Snatch Balance

B: Metcon (Weight)

EMOM x6
Squat Snatch (3-3-2-2-1-1)

*start @65% and build

C: Metcon (Time)

21-15-9
Squat Snatch (75/55)

Chest-to-Bar Pull-ups

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