CrossFit Montgomery – CF
Warm-up
Every :90 for 6:00 (4 sets)
10/8 Calorie Row
10 Step Ups on 24/20″ Box
In the remaining time accumulate as much
time as possible in an arms up plank. No rest
between rounds
Strength/Skill
5 Sets
5-10 GHD Back Extensions
Form focus
Conditioning
Metcon (Time)
For Time
21 Box Jump Overs 30/24″
7 Wall Walks
21 Hang Power Snatches 115/75lbs
15 Box Jump Overs 30/24″
5 Wall Walks
15 Hang Power Snatches 115/75lbs
9 Box Jump Overs 30/24″
3 Wall Walks
9 Hang Power Snatches 115/75lbs
Extra
Slow 25 Minute AMRAP
200m Jog
20 Unweighted Lateral Box Step Overs 24/20″
1 Perfect Set of Toes to Bar (10 rep cap per
set)
10 Band Pull Aparts
400m Bike