CrossFit Montgomery – CF
Warm-up
Lat Smash 1:30
-Then-
20 Band Pull Aparts
10 Burpees over Bar
10 Empty Bar Alternating Forward Foot Split Jerks with a Pause in the receiving position
10 Burpees over Bar
20 Band Pull Aparts
Conditioning
Metcon (Weight)
Every 2 Minutes Until Failure
8 Burpee Box Jump Overs (30/24″)
1 Split Jerk @ 65%*
*Add 10lbs each round until failure. Beyond 80%, women add 5-10lbs per round.
Athletes get 1 “mulligan”. If you fail to complete a round, rest the entire next round and then restart in the following round. If you fail a second time, you are done.
You only get one attempt at the lift each round.