CrossFit Montgomery – CF
Warm-up
2:00 tricep mash each side
then,
400m run
30 goblet lunges
20 tuck jumps
10 push ups w/ a twist
Strength/Skill
1 Jerk Dip+ 1 Split Jerk w/ pause (15:00 to build to a heavy 1)
pause in the catch position
rest 1 – 2 minutes between lifts
compare weight to May 3rd
Conditioning
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP –
8 push press (165/110)
6 box jump overs (36/30)
:45 rest
Extra
For time:
20/14 Bike Cals
Rest 5:00
25/18 Bike Cals
rest 5:00
20/14 Cal Bike