CrossFit Montgomery – CF
Warm-up
20 Shoulder Swimmers
Then,
2 Rounds*
6 Push Ups w/a twist
12/10 Calorie Row
*Get faster on the rower each round
Strength/Skill
Rope C+limb Skill
1×3 Seated Footlock
1×3 Seated Footlock+stand
then,
1-3 rope climbs
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 27 Minutes, alternating full rounds with a partner:
6Box Jump Overs (36/30″)
4 Clean and Jerks (135/100)
2 Rope Climbs