CrossFit Montgomery – CF
Warm-up
4 Rounds
:20 easy row
:10 row SPRINT
Then
4 Rounds
12 Step ups
8 Push ups
4 Strict Toes to Bar
Then
10 Coach Led Reps of: Burpee Box Jump
Overs (footwork focus)
Conditioning
Only do B if we run out of rowers.
A: Metcon (Calories)
A) AMRAP 2:30×8, 1:30 rest between AMRAPs
*Burpee Box Jump Overs (24/20)
Max Cal Row in Remaining time
Rd1) 15 Burpee Box Jump Overs (BBJO)
Rd2) 12 BBJO
Rd3) 9 BBJO
Rd4) 6 BBJO
Rd5) 6 BBJO
Rd6) 9 BBJO
Rd7) 12 BBJO
Rd8) 15BBJO
B)AMRAP 2:30×8, 1:30 rest between AMRAPs
*Burpee Box Jump Overs (24/20)
Max Cal Bike in Remaining time
Rd1) 15 Burpee Box Jump Overs (BBJO)
Rd2) 12 BBJO
Rd3) 9 BBJO
Rd4) 6 BBJO
Rd5) 6 BBJO
Rd6) 9 BBJO
Rd7) 12 BBJO
Rd8) 15BBJO
Extra
5 sets
3 Push Press + 6 Push Jerks, as heavy as possible
Rest as needed beetween sets
can do reps from the floor or rack.