CrossFit Montgomery – CF
Warm-up
1:00 PVC Pass Throughs
-Then-
3 Rounds
20 Air Squat > Front Squat > Thruster (R1, 2, 3 respectively)
15 Kip Swings > Ring Rows > Strict or kipping pull ups
10 Burpees (all three rounds)
Conditioning
Metcon (AMRAP – Reps)
MF 22.0
18-14-10
Thrusters (95/65lbs)
Toes to Bar
Bar Facing Burpees
Rest 2:00, then:
14-10-6
Thrusters (115/80lbs)
Chest to Bar Pull Ups
Bar Facing Burpees
Rest 2:00, then:
10-6-2
Thrusters (135/95lbs)
Bar Muscle Ups
Bar Facing Burpees
24 minute cap