CrossFit Montgomery – CF
Warm-up
On a 3 minute clock, accumulate Max time in the bottom of a Front Squat with a full grip on the bar
-Then-
Run 100m
7 Empty Bar Thrusters
Run 100m
7 Empty Bar Thrusters
Run 100m
7 Empty Bar Thrusters
Run 100m
Strength/Skill
Tempo Front Squat (2 Reps)
For 15 Minutes, practice:
2 Tempo Front Squats
The temp is 5-count to bottom, normal bounce and stand.
Start very light and add weight each set.
Conditioning
Metcon (Time)
12 Thrusters (95/65lbs)
400m Run
14 Thrusters
400m Run
16 Thrusters
400m Run
18 Thrusters