CrossFit Montgomery – CF
Warm-up
2:00 row/run/bike
2:00 pigeon stretch
2:00 banded glute activation
20 glute bridges
20 reverse back rack lunges
20 explosive squat jumps
Strength/Skill
Back Squat (find a 10 rep max)
Conditioning
Metcon (AMRAP – Reps)
2:00 AMRAP
15 bar facing burpees
In remaining time – Max Rep Sumo Deadlift High Pull (95/65)
3:30 Rest
AMRAP 1:30
15 Sumo Deadlift High Pulls (95/65)
In remaining time – max bar facing burpees
Rest 3:30
AMRAP 2:00
4 bar facing burpees
8 sumo deadlift high pulls (95/65)
scoring is the total between the max SDLHP and the max bar facing burpees, then added with total reps from the final 2:00 AMRAP