CrossFit Montgomery – CF
Warm-up
3:00 Bike or Row
2 Rounds
3 Plank Lunge w/Reach (each side)
5 Strict Pull-ups
3 Inch Worms
5 Wall Squats
A: Metcon (Time)
For Time (20 Min Time Cap)
20 Hang Squat Cleans (95/65)
20 Handstand Pushups
20 Thrusters
20 Box Jumps (24″/20″)
20 Overhead Squats
20 Chest to Bar Pull-Ups
*Scale weight to meet the time cap
B: Metcon (Calories)
Row for Calories
10 Sets :40 on/:20 off