CrossFit Montgomery – CF
Warm-up
Lat Smash 2:00 / Side
-Then-
20 Goblet Lunges
15 Alternating DB Snatch
10 Strict Pull-Ups / Ring Rows
Max Double Unders in time remaining
Strength/Skill
Back Squat (EMOM 10 Minutes)
2 Back Squats @ 70%+
Start at 70% and add weight as desired if it feels good.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
15 Double Unders
10 In-place Lunges
5 Chest to Bar Pull-Uos