CrossFit Montgomery – CF
Warm-up
6 Minutes on Machine
0:00 – 3:00 – Forever Pace
3:01 – 5:00 – Sustain Pace
5:01 – 6:00 – Reach
Strength/Skill
Split Jerk Warm Up
20 Band Pull Aparts (10 palms down, 10 palms up)
20 Plank Shoulder Taps (ASlowAP)
10 strict Presses
10 Push Press
5 Empty Bar Split Jerks (pause in the catch)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Minutes
20/15 Calorie Row
1 Split Jerk
*Start at 50% of 1RM and add weight each round.
Bar is taken from the rack.