CrossFit Montgomery – CF
Warm-up
Strength/Skill
1 Jerk Dip+ 1 Split Jerk w/ pause (15:00 clock, 2 reps at a time)
pause in the catch position
rest 1 – 2 minutes between lifts
Pause in the dip and in the
catch before bringing feet
together.
Conditioning
Metcon (Time)
Every 90 seconds for 18:00 10/6 cal bike
Enter the time it takes for you to complete your slowest set
Extra
3 Rounds
400m Run
6 Shoulder to Overhead 225/155lbs
Barbell taken from the floor.