CrossFit Montgomery – CF
Warm-up
20 Banded Good Mornings
20 Banded Pull Aparts
-Then-
3 Rounds
150m Row
10 Hang Squat Clean & Split Jerks*
5 Strict Pull Ups
*Alternate Forward Foot Split Jerks
Conditioning
Metcon (AMRAP – Rounds and Reps)
With a partner, alternating full rounds*
AMRAP 30 Minutes
Row 300m
2 Squat Clean and Split Jerk @ 70-80% 1RM
1 Rope Climb
*The first 15 minutes are performed as written. The second 15 minutes are performed in reverse order. Weight may change from round to round as needed.
If an athlete is in the middle of a round at the 15:00 mark, complete that round and then reverse order beginning on the next round.