CrossFit Montgomery – CF
Warm-up
3 Steady Rounds
12 Lunges > Lateral Squats
10 Push Ups
12 Air Squats > Jump Squats
10 Burpees
Strength/Skill
Pistols (5 Rounds for reps)
4 Rounds
1 Smooth Set of Alt. Pistols (6-10 reps)
Rest 2:00 between rounds
-Then-
1 Round
1 Big set of Pistols (10-16+ reps)
Athletes will enter 5 different scores
Conditioning
Metcon (AMRAP – Reps)
AMRAP 10 Minutes with a partner
Max Clean and Jerks (135/95lbs)
Every :90 starting at 0:00
20 Double Unders*
*Performed by both partners
Score = Total Clean and Jerks