CrossFit Montgomery – CF
Warm-up
5:00 Bike, Row or Run
-Then-
2 Rounds
10 Lunges with plate OH
:30 Handstand Hold
5 Burpee Broad Jumps
Strength/Skill
Metcon (4 Rounds for reps)
RX+
AMRAP 1:30 x 4
Max Sets of 1-5 UB Deficit HSPU (4/3″)
Rest 1:30
RX
AMRAP 1:30 x 4
Max Sets of 1-5 UBHSPU
Rest 1:30
SCALED
AMRAP 1:30 x 4
Sets of 5 Seated DB Strict Press
Rest 1:30
The goal is to perform 2-5 sets per AMRAP (or 2-25 reps per AMRAP)
Conditioning
Metcon (Time)
9 Bar Facing Burpees
10 Clean & Jerks (155/105lbs)
15 Bar Facing Burpees
10 Shoulder to OH (155/105lbs)
21 Bar Facing Burpees