Day: October 31, 2021

CrossFit Montgomery – CF

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Warm-up

2:00 Banded Glute Activation

Then,

Every 2:00 for 6:00

8 Empty Bar Clusters

5 Bupee Box Jump Overs

Strength/Skill

Front Squat (8 x 4)

60 of 1 RM

Bar is taken from the floor. Must be done in sets of 4, and athletes must drop after every 4 reps.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 6 Minutes

DB Thrusters (50/35s)

Every time you break the thrusters, perform 6 Burpee Box Jump Overs (24/20″)
Score is total Thrusters.