CrossFit Montgomery – CF
Warm-up
3 Rounds 200m Run
10 Jumping Lunges
3 Wall Walks Then
10 Jump and Land in Split Jerk Stance w/o Barbell
10 Jump and land w/ Barbell
10 Light Split Jerks (Pause in the catch)
Strength/Skill
Split Jerk (3/3/3/3/3/)
Every 3 Minutes for 18 Minutes
3 Split Jerks 60-80% (Form Focus)
Conditioning
Metcon (Time)
9 Rounds
5 Bar Facing Burpees 5 STOH 135/95lbs
Time Cap: 10 Minutes
Extra
Every 3 Minutes for 12 Minutes 18/12 Calorie AAB