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WEEK 1, DAY 5

CrossFit Montgomery – CF

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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

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