CrossFit Montgomery – CF
Warm Up
1:00 PVC Pass Throughs
-Then-
3 Rounds
14/10 Calorie Row
10 Air Squats > PVC OHS > Empty Bar OHS
5 Burpee Box Step Ups > Burpee Box Jumps > Burpee Box Jump Overs
(R1 > R2 > R3)
Strength/Skill
Overhead Squat (6 – 5 – 4 – 3)
Bar is taken from the rack.
Start moderate, and build to a heavy set of 3 or 3RM.
Conditioning
Metcon (Time)
45 OH Squats (95/65lbs)
35 Burpee Box Jump Overs (24/20″)
25 Thrusters (95/65lbs)
15 Burpee Box Jump Overs (24/20″)
12 minute cap