CrossFit Montgomery – CF
Warm-up
750m row
250m moderate, 250m hard, 250m easy
then,
10 strict press
5 good mornings
10 push press
5 good mornings
10 split jerks w/ pause in dip and catch
5 good mornings
Strength/Skill
Split Jerk (find 1 rep)
Conditioning
Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
10 clean and jerks (135/95)
20 box jump all the way overs (24/20)
Extra
6 rounds
10-20-30-40 shuttle sprint
rest 3:00
10′ out and back, 20′ out and back, etc.