CrossFit Montgomery – CF
Warm-up
AMRAP 5:00 (Steady Pace)
10 Plate Ground to Overhead (45/25lbs)
Run 100m
20 Double Unders/Single Unders
-Then-
20 Banded Goodmornings
Strength/Skill
Deadlift (3 RM)
The goal is for athletes to pull their old 1RM for 3.
Conditioning
Metcon (AMRAP – Reps)
AMRAP 9 Minutes
Max Rep Burpee Sandbag Get Overs 40″
(50-100lbs*)
*Partners switch every 5 reps