CrossFit Montgomery – CF
Warm-up
2 Rounds
10 I-Y-T (10 reps at each Position)
-Then-
3 Rounds
100m Row
10 KB Swings
3 Empty Bar Strict Press into :15 Overhead Bar Hold
Strength/Skill
Shoulder Press
5-5-5-5-5
Conditioning
Double KB Grace (Time)
60 Double KB Clean and Jerks (24/16kg)
-OR-
100 Single KB Clean and Jerks 32/24kg)
KB Clean and Jerks are performed from the hang