CrossFit Montgomery – CF
Warm-up
2:00 4-Way Banded Glute Activation
Then,
AMRAP 3:00
Max KB Tater*
*Every :30s starting at 0:00, 10 Double or Single Unders
Strength/Skill
Tempo Pause Back Squat
Perform a 3-second count on the way down, a full 1-second pause, and then stand.
EMOM 16 Minutes
1 Tempo Pause Back Squat
Start at around 65% and add weight each set
Conditioning
Metcon (Time)
12 Rounds
15 Double Unders
1 Power Clean (185/125lbs)