CrossFit Montgomery – CF
Warm-up
Floss Achilles, 2:00 per side
Then
400m Run
Then
16-12-8
Box Step Ups*
Goblet Lunge
DB Snatch
*R2: Box Jumps
R3: Box Jump Overs
Strength/Skill
Paused Front Squat (Every 3 Minutes for 15 Minutes 3 Pause Front Squat)
Conditioning
Metcon (Time)
30 Box Jump Over 24/20″
8 Double DB Box Step Overs 50s/35s
20 Box Jump Over 24/20″
16 Double DB Box Step Overs 50s/35s
10 Box Jump Over 24/20″
24 Double DB Box Step Overs 50s/35s