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WEEK 1, DAY 5

CrossFit Montgomery – CF

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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

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