CrossFit Montgomery – CF
Warm-up
2:00 Hip Openers
20 Front Rack Elbow Pointers
Then,
EMOM 9 (:45s on / :15s off)
1-Row Calories
2-Front Rack GFYs (R-leg Lunge + L-Leg Lunge + Squat = 1 GFY)
3-AAB Calories
Conditioning
Front Squat Interval Test (Time)
For Time:
41/33 Calorie Row
19 Front Squats (165/115lbs)
24/19 Calorie AAB
Rest 4:00 Minutes
41/33 Calorie Row
14 Front Squats (185/125lbs)
24/19 Calorie AAB
Rest 4:00 Minutes
41/33 Calorie Row
9 Front Squats (205/135lbs)
24/19 Calorie AAB
Bar is taken from the floor.
Scaled/Modified Weights: 115/75lbs, 135/75lbs, 165/115 lbs