CrossFit Montgomery – CF
Warm-up
Tricep and Lat Smash (1:30 per side)
-Then-
Every 2:00 for 8:00
:45 AAB
3 Empty Bar Squat Clean and Split Jerk
Freestanding HS practice in time remaining
Strength/Skill
Squat Clean and Split Jerk (1 RM)
Conditioning
Pick 1 of the following skills and practice as an EMOM for 10 Minutes:
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)