CrossFit Montgomery – CF
Warm-up
AMRAp 7 Minutes
Waterfall Style
150m Row
10 Plate Ground to Overhead (45/25lbs)
5 Good for Yous (2 Lunges + 1 Air Squat)
Conditioning
Metcon (Time)
10 Rounds:
15 Wallballs (20/14lbs) (10/9′)
15 Dumbbell Snatches (50/35lbs) Alternating
25 Minute Time Cap
Strength/Skill
Midline Work
EMOM 12 Minutes:
:10 L-Sit Hold
Perform the most difficult L-Sit variation you can such that you’re holding for :10 seconds straight.