CrossFit Montgomery – CF
Metcon (3 Rounds for calories)
AMRAP 5 Minutes x 3
1 Front Squat @ 80%+*
4 Muscle Ups (ring)
1 Front Squat
3 Muscle Ups
1 Front Squat
2 Muscle Ups
Max Calorie Machine in remaining time
Rest 3:00
Bar is taken from rack
Conditioning
Warm-up
2:00 on a Machine
-Then-
3 Rounds (steady)
8 Duck Walk Steps
3 Explosive Broad Jumps
10 In-place Light Reverse Lunge Steps
10 Hollow Rocks
-Then-
1:00 on a Machine (hard)