CrossFit Montgomery – CF
Warm-up
2:00 Dragon Pose (1:00 per side)
1:00 Squat Hold with Empty Bar in Back Rack
-Then-
Every 2:00 for 4 Rounds
8 Burpee Box Jumps
10 Jumping Back Squats w/empty bar
Strength/Skill
Back Squat (3 reps at 60%)
Every :90 for 15 Minutes
Conditioning
Metcon (Time)
8-12-16
Hang Squat Clean (115/75)
Burpee Box Jump Overs (24/20″)