2019-10-09


CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Weightlifting

start the power snatch on the 6th round of the emom.

Snatch Balance (3/3/3/3/3)

we did it a few weeks ago, try to build off that

every 90 seconds on the second for 5 rounds

Power Snatch 1.1 (2/2/2/2/2)

1 rep

10 second pause

1 rep
every 90 seconds on the second for 5 rounds

Metcon

A: Metcon (Time)

4 Rounds for Time:

400m run

15 wall balls (20/14lbs;10/9ft target)

7 C2B

4 HSPU

Mobility

spend some time rolling out those quads and lats

Leave a Reply

Your email address will not be published. Required fields are marked *