CrossFit Montgomery – CF
Warm-up
On a 7 Minute Clock
Run 400m
30 Jumping Lunges
20 Scap Pull Ups
10 BBJO
Max Freestanding HS Hold in Remaining Time
Strength/Skill
Shoulder Press (5-5-5-5-5)
All sets @70-80%
Press as fast as possible on every rep
Rest: 2-3 minutes
Record lowest weight lifted during the 5 sets.
Conditioning
Metcon (AMRAP – Reps)
AMRAP 3 Minutes
10 Chest to Bar Pullups
15 Burpee Box Jump Overs (24″/20″)
Max Chest to Bar Pullups
REST 5:00
AMRAP 3 Minutes
15 Burpee Box Jump Overs (24″/20″)
10 Chest to Bar Pullups
Max Burpee Box Jump Overs (24″/20″)
Score is total reps of both Max movements