CrossFit Montgomery – CF
Warm-up
5:00 Machine of choice performed as :50 sustain pace, :10 reach pace
Strength/Skill
Every minute on the minute for 8 minutes
Alternate movements every minute
– Crossover Single Under Practice
– Squat Hold / Handstand Hold
* Alternate between squat and handstand hold
Conditioning
Metcon (AMRAP – Reps)
AMRAP 3 Minutes x 5
7 Strict HSPU
7 Double DB Squat Cleans (50/35s)
5 Strict HSPU
5 Double DB Squat Cleans (50/35s)
3 Strict HSPU
3 Double DB Squat Cleans (50/35s)
Max Rep Crossover Single Unders in remaining time
Rest 2:00 between AMRAP’s
Score = Total Crossover reps