CrossFit Montgomery – CF
Warm-up
3 Rounds:
15 Air Squats / Jumping Squats / Front Squats w/empty bar
10 Ring Rows / Kip Swings / Kipping Pullups or Ring Rows
2 Wall Walks
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes
3 Front Squats
8 Wall Walks
3 Front Squats
8 Bar Muscle Ups
Rest 2:00 Minutes
Front Squat: use 70-85% of your 1RM Squat Clean. Weights may adjust from round to round.
Bar is taken from the floor.