CrossFit Montgomery – CF
Warm-up
On a 7 Minute Clock
Row 600m
20 Air Squats
20 DB Push Press
20 Empty Bar Front Squats
Wall Facing HS Hold in Remaining Time*
*Not meant to be a max effort, but rather multiple efforts for quality
Conditioning
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
Climb the ladder of:
1 Wall Walk
1 Squat Clean (225/155lbs)
2 Wall Walk
2 Squat Clean (225/155lbs)
3 Wall Walk
3 Squat Clean (225/155lbs)
4 Wall Walk
4 Squat Clean (225/155lbs)
5/5, 6/6, 7/7, etc.
then starting at the 10:00 mark:
10 minutes to find a 3RM Push Press from the rack.
Barbell weight should be in the 75-80% range of the athletes 1RM.