CrossFit Montgomery – CF
Warm-up
3:00 Light Row or Bike
2 Rounds
4 Plank Lunge w/ Reach each leg
12 Air Squats
2:00 Moderate Row or Bike
2 Rounds
5 Wall Squats
5 Slow Burpees
Build to working weight for the dumbbell front squat
And Clean
Then
2 Rounds (at workout speed)
3 Dumbbell Front Squats
3 Barbell Facing Burpees
Rest 90 seconds between Rounds
A: CF 18.2 (Time)
For Time (12 minute cap
includes CF 18.2A)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)
Bar-facing burpees
B: CF 18.2A (1RM)
1 Rep Max Clean
Complete Clean within 12 minutes time cap of 18.2