CrossFit Montgomery – CF
Warm-up
Couch Stretch 2:00 per side
-Then-
10 Bar Facing Burpees
:45 Front Squat Hold
10 Bar Facing Burpees
:45 Empty Bar Front Squats
Strength/Skill
3 Sets:
1 Big Set of Front Squats
Rest 3:00 between sets.
R1: 80%
R2: 75%
R3: 70%
Leave 1-2 reps on the table in rounds 1 and 2. Go for broke on R3.
Front Squats (3 Rounds for reps)
Rx = Rounds performed at the required percentages.
Scale = Any weight less than the required percentages.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Minutes x 2
12 Double DB Front Squats (50/35lbs)
8 Chest to Bar Pull Ups
Rest 2:00 between AMRAPs
Continue where you left off after resting.