WEEK 1, DAY 2

CrossFit Montgomery – CF

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Warm-up

30 Calorie Row

-Then-

20 Band Pull Aparts

20 Step Ups (24/20″)

20 Band Pull Aparts

20 Empty Bar Push Press

Strength/Skill

Split Jerk (EMOM 15)

1 Split Jerk w/pause in the dip and in the catch;

Build to a Heavy (if sound mechanics)

Conditioning

Metcon (Time)

2 Rounds:

40 Single DB Step Ups (70/50lbs to 24/20″)

30 Strict HSPU

Competitor Extra