CrossFit Montgomery – CF
Warm-up
300m Row
then
3 Rounds
9 sit-ups
6 Push-ups
3 Strict Pull-ups
then
300m Row
A: Metcon (Time)
For Time
5 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
Transition immediately into
3 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Transition to
1K Row
Finisher
3 Rounds not for time:
21 Weighted Sit-ups
18 Superman Rocks
15 Hollow Rocks