CrossFit Montgomery – CF
Warm-up
500m Row
2 Rounds
10 Sit-ups
10 Russian KB Swings
10 Push-ups
10 Banded Good Mornings
Primer
3 Rounds
8 Kneeling Barbell Strict Presses
25m′ Single Arm Overhead Carry (each)
A: Push Press (6)
4 sets, 6 reps
Record heaviest set of 6 for the day
B: Metcon (Time)
For Time
21-15-9
Calorie Row
KB Swings (53/35)
D Ball Over the Shoulder (40/20)
Rx+
KB Swings (70/53)
D Ball Over the Shoulder (50/30)