CrossFit Montgomery – CF
Warm-up
300m Run
30 Step Ups
200m Run
30 Mountain Climbers
100m Run
:30 Lunge Hold (per side)
15 DB Power Cleans @ Workout weight
Strength/Skill
Front Rack Lunge (3×16 AHAP (8 per leg))
Walk forward 8 steps, turn around and walk back 8 steps. Take the bar out of the rack.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes, alternating full rounds with a partner
– 8 DB Power Cleans (50/35lbs)
– 1 Rope Climb