CrossFit Montgomery – CF
Warm-up
10 Spiderman Lunges w/3 second pause
10 A-Frame Toe Touches w/1 second pause
-Then-
15 WallBalls
3 Wall Walks
10 WallBalls
2 Wall Walks
5 WallBalls
1 Wall Walk
Strength/Skill
Metcon (Distance)
AMRAP 9 Minutes
Max 15′ HS Walk Shuttles
Rest 2:00
Resting longer than :15 constitutes a Rest
Scaling:
5-10′ Shuttles
EMOM 1-5 Wall Walks
For Athletes with inconsistent HS Walking:
EMOM 9 Minutes
:30 Max HS Walk
:30 Rest
Conditioning
Metcon (Time)
12 Rounds
12 Walking Lunges
8 Push Ups
6 Hang Squat Cleans (75/55lbs)