CrossFit Montgomery – CF
Warm-up
3:00 Machine of Choice
-Then-
3 Rounds
10 Single Arm DB Hand Clusters (Squat Clean Thrusters)
6 DB Facing Burpees
10 Kip Swings (Round 2 Hanging Knee Raise, Round 3 Toes to Bar)
Strength/Skill
Option 1)
Every 2 Minutes for 10 Minutes
1 Big Set of Toes to Bar (15-25 reps)
Or
Option 2)
EMOM 10 Minutes
1 Set of Toes to Bar (12 reps or less)
Conditioning
Metcon (Time)
4 Rounds
9 Devil’s Press (50s/35s)
19 DB Thrusters (50s/35s)