CrossFit Montgomery – CF
Warm-up
1:00 Front Rack Elbow Pointers
1:00 Squat Hold
-Then-
3 Rounds
12/10 Calorie Machine
10 Empty Bar Front Squats
10/8 Calorie Machine
6 Hang Squat Cleans
8/6 Calorie Machine
4 Squat Cleans, light weight
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 21 Minutes
12/10 Calorie Machine
40 Double Unders
1 Squat Clean @ 80%+
Rest 1:00
May add weight each round if it feels and looks good.