CrossFit Montgomery – CF
Warm-up
AMRAP 7 Minutes
200m Run
20 Lunges (air squats after 1-2 rds)
10 Scap Pull Ups
:30 Max Freestanding HS Hold Practice
Strength/Skill
Split Jerk (3-3-3-1-1-1*)
Sets of 3 are warmup/technical
*Complete at least 3 heavy singles and if it feels good, go for more to establish a heavy single for the day
Metcon (Time)
7 Rounds
12 Weighted Squats (50/35lbs)
6 HSPU*
Hold DB/KB any implement anyhow
Rx plus: 2/1″ Deficit