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Workouts

WEEK 3, DAY 5

CrossFit Montgomery – CF

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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

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