CrossFit Montgomery – CF

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Warm-up

Metcon

4:00 rest between A, B, and C

A: Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

Each round is:

15/12 Cal row

10 dumbbell step ups (50/35#) (24/20″ box)

15 sit ups

B: Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

15/12 cal bike

10 toes 2 bar

15 air squats

C: Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

50 double unders

10 push ups

15 hollow rocks