CrossFit Montgomery – CF
Warm-up
AMRAP 5 Minutes
4 Burpee Box Jump Overs
8 Empty Bar RDLs
8 Empty Bar Front Squats
8 Empty Bar Push Presses
Strength/Skill
Paused Back Squat (3-3-3-3-3)
Full pause in the bottom of each rep. At least one second (or more).
Start around 50%
Regular speed down, full 1 second pause in the bottom then stand fast
Conditioning
Metcon (Time)
21-15-9
Thruster (105/75lbs)
Burpee Box Jump Overs (24/20″)