CrossFit Montgomery – CF
Warm-up
On a 8 Minute Clock:
Run 400m
10 Strict Press, empty bar
30 Jumping Lunges
10 Push Press, empty bar
10 Scap Pull Ups
10 Push Jerks, empty bar
10 Kipping Knee Raises
Max Freestanding HS Hold in Remaining Time
METCON (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
4 Shoulder to Overhead (155/105lbs)
6 Toes to Bar
6 Shuttle Runs*
*1 Shuttle Run = 25′ out and 25′ back