CrossFit Montgomery – CF
Warm-up
4:00 on a Machine
-Then-
3 Steady Rounds:
25′ Duck Walk
3 Explosive Broad Jumps
10 In-place Light Reverse Lunge Steps
10 Hollow Rocks
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
10 Box Jump Overs (30/24″)
4 Wall Walks
1 Front Squat @ 80%+
Barbell is taken from the rack.