CrossFit Montgomery – CF
Warm-up
Every 2 Minutes for 6 Minutes
– 10 Goblet Lunges
– 10 Box Jumps (Step Down)
– 8 Scap Pull Ups
– 8 Ring Rows
Conditioning
A: Metcon (AMRAP – Rounds and Reps)
On a 26 Minute Clock:
AMRAP 18 Minutes (0:00-18:00)
– 4 DB Snatch (50/35lbs)
– 8 DB Box Step Up (50/35lbs)(24/20″)
– 12 Chest to Bar Pull Ups
Then, Rest 5:00 (18:00-23:00)
Then at the 23:00 mark:
AMRAP 3 Minutes (23:00-26:00)
DB Facing Burpees
B: Metcon (AMRAP – Reps)
Burpees