CrossFit Montgomery – CF
Warm-up
15-12-9
Calorie Row
5 Wall Squats
:30 sec Samson stretch
A: Stamina Squat
Alternating EMOM x12:00 (@60% Front Squat 1RM)
Odd minutes – 3 Front Squats
Even minutes – 6 Back Squats
B: Metcon (AMRAP – Reps)
10m Shuttle Sprints
3 Rounds
4 min on/4 min off
30/20 Cal Row
15 Burpees over Rower (lateral)
Max 10 meter shuttle sprints in time remaining
Note: 10m equals 1 Rep
Score only the 10m shuttle sprints