CrossFit Montgomery – CF
Warm-up
6 Rounds (Alternating full rounds with a partner)
1:00 Air Bike (first :10 HARD)
10 Empty bar Thrusters
10 Ring Rows> 5-6 Strict Pullups >1 Rope Climb (R1>R2>R3)
Conditioning
Metcon (AMRAP – Rounds)
1 Rope Climb
8 Front Squats @ 60-70%*
1 Rope Climb
*Based on 1RM Squat Clean
bar taken from the floor