CrossFit Montgomery – CF
Warm-up
500m Row
then
5 – 3
Walk outs
Plank Lunge w/reach
*20 sec Plank (elbows) after each round
2 Wall Walks
A: Metcon (AMRAP – Reps)
Alternating EMOMx10
Odd: Row for Calories 15/12
Even: :30 Kipping Handstand Pushups
*Score only the Handstand Push-ups
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
5 Deadlifts 275/185
10 Toes to Bar
15 Barbell Facing Burpees
*18.0 standards