week 3 day 4

CrossFit Montgomery – CF

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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

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