CrossFit Montgomery – CF
Warm-up
3:00 Row
-Then-
2 Rounds
25′ Lunge with OH Reach
25′ Duck Walk
25′ Burpee Broad Jump
Strength/Skill
Split Jerk (3 Split Jerks)
Every 2 Minutes for 14 Minutes
3 Split Jerk w/pause in the dip and pause in the catch
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
2 Burpee Box Jump Overs (24/20″)
2 DB Box Step Overs (50/35s to 24/20″)
Continue adding 2 reps to each movement each round.
(2/2, 4/4, 6/6, 8/8, etc.)