CrossFit Montgomery – CF
Warm-up
3 Rounds
:10 Calorie AAB SPRINT
Accumulate 10-15 slow air squats as “rest” between binke sprints.
Then,
Build to workout weight thruster weight
Then,
4-3-2 FAST
BBJO (at workout height)
Thruster (at workout weight)
Conditioning
Metcon (No Measure)
For Time
Every 6 Minutes for 24 Minutes
15 Burpee Box Jump Overs 24/20″
15 Thrusters 100/70lbs
4 scores, one from each interval.
A: Metcon (Time)
INTERVAL 1
b: Metcon (Time)
INTERVAL 2
C: Metcon (Time)
INTERVAL 3
d: Metcon (Time)
INTERVAL 4