2019-08-28


CrossFit Montgomery – CF

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Warm-up

Weightlifting

A or B or both. 20:00 of work.

A: Power Snatch (Heavy 1 rep in 20:00)

B: Squat Snatch (Heavy 1 rep in 20:00)

Metcon

Metcon (4 Rounds for reps)

Rotating 16:00 EMOM

Cal Row

Burpees to a Target

Weighted Sit Ups (45/25)

Rest
add your numbers during the rest. enter the score for number of reps of each round.

one round =

cal row, burpees, sit ups.

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