CrossFit Montgomery – CF
Warm-up
Every 3 Minutes for 9 minutes
:20 empty bar push press
:30 gymnastic kips
:20 Box Jump (Step Down)
10/7 Bike Sprint
Rest remainder of the interval in a wrist
stretch
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 11:00
8 Push Press (135/95)
9 Burpee Box Jump Overs (24/20)
10 Toes 2 Bar
Rest 3:00
AMRAP 6:00
8 Push Press (135/95)
9 Burpee Box Jump Overs (24/20)
10 Toes 2 Bar
Rest 3:00
AMRAP 4:00
8 Push Press (135/95)
9 Burpee Box Jump Overs (24/20)
10 Toes 2 Bar
pick up where you left off at the beginning of each AMRAP.