CrossFit Montgomery – CF
Warm-up
2 Rounds
200m Run
3 Inchworms
4 Vertical Leaps
5 Ring Rows
6 Spiderman Lunges
Strength/Skill
Metcon (AMRAP – Reps)
AMRAP
4 Rounds
10 Hip Extensions
into
Max Duration Hold (1 minute cap)
Rest as needed between
Reps = total seconds in the hold
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
24 Double Unders
8 DB Snatch 50/35lbs
Extra
In teams of 3:
30 Sandbag Cleans 150/100lbs
400m Run, as a team
30 Sandbag Cleans
400m Run, as a team
30 Sandbag Cleans
Sandbag cleans must be done in sets
of 5.