CrossFit Montgomery – CF
Warm-up
3:00 Moderate Machine
10 Scap Push Ups
10 Shoulder Swimmers
-Then-
20 Plate Ground to Overhead
20 Burpees to Plate
10 Plate Ground to Overhead
10 Burpee Box Jump Overs
Strength/Skill
Shoulder Press (Every :90 for 12 Minutes)
5 Strict Presses
Conditioning
Metcon (Time)
30 Power Snatches (75/55lbs)
10 Deficit HSPU (4/2″)
20 Burpee Box Jump Overs (24/20″)
10 Deficit HSPU (4/2″)
30/22 Calorie AAB