2019-03-05

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Tempo Push Press (2/2/2/2/2)

X131

Explode up

1 second at the top

3 seconds down

1 second in the front rack

Finisher

Use a running clock. Score will be time for Part A and time for Part B.

Part A has a 9:00 time cap.

Part B will begin at 11:00 and has a 9:00 time cap as well.

If you finish part A under the time cap, congratulations! You have addiotional rest.

Everyone will start part B at 11:00

A: Metcon (Time)

5 Rounds for Time
-3 Snatches (135/95)

-5 Overhead Squats (same weight)

B: Metcon (Time)

5 Rounds for Time
-7 ring dips

-15 slam balls (rx 30/20; rx+ 40/30)

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