CrossFit Montgomery – CF
Warm-up
With a partner, splitting work evenly
3 Rounds
80 Single Unders
20 KB/DB Deadlifts (light warmup weight)
20 Bodyweight Lunges (lightly weighted on rd 2)
20 S-DB Hang Clean and Jerks
*non working athlete holds a plank until it’s their turn.
-Then-
Crossovers and KB C&J Skill Work
Conditioning
Metcon (Time)
40 Double KB/DB Deadlifts
20 Crossover Single Unders
40 Double KB/DB Deadlifts
20 Crossover Single Unders
30 Double KB/DB Front Rack Lunges
20 Crossover Single Unders
30 Double KB/DB Front Rack Lunges
20 Crossover Single Unders
20 Double KB Clean and Jerks
20 Crossover Single Unders
20 Double KB Clean and Jerks
DB/KB Weight:50s/35s. Preferred implement for C&J is double kettlebells.
20 MINUTE CAP