Day: October 5, 2021

CrossFit Montgomery – CF

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Warm-up

1:30 Pec Smash, per side

Then,

3 Rounds:

10 Box Jumps, Step Down

8 Seated DB Strict Presses

6 Renegade Rows

Strength/Skill

Strict Pullup

Strict Pullup (12/12/12/12)

Every 3 Minutes for 12 Minutes perform 12 strict Pull Ups (48 is the max score)

Conditioning

Metcon (AMRAP – Reps)

AMRAP 14 Minutes
Lateral Burpee Box Jump Overs (20/16)*

Score is total Burpee Box Jump Overs