2019-09-03


CrossFit Montgomery – CF

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Warm-up

Weightlifting

0-10 3 position power snatch, starting at minute 12, snatch grip deadlift.

A: EMOM x10 3 Position Power Snatch

1st Position – Knees

2nd Position – Hips

3rd Position – Receiving Position

*Start at 35% of 1RM and grow throughout the 10 minutes
Pause at each position, finish the lift from the hips.

B: Snatch Grip Deadlift (3 reps EMOM for 4 rounds)

3 snatch grip deadlifts EMOM for 4 rounds. Start at your final weight from Part A, or heavier.

Finisher

15:00 Time cap

A: Metcon (Time)

For Time:

800m run

15-12-9

KB Swings (24kg/16kg)

Toes 2 Bar

600m run

9-12-15

Wall balls (20/14)

Suit Case Crunches

400m run

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