CrossFit Montgomery – CF
Warm-up
3 Rounds
4 Squat thrusts
4 Plank Lunge w/Reach
12 Sit-ups
12 Cal Row or Bike
10 Wall Squats
A: Metcon (AMRAP – Reps)
Squat Clean Conditioning
AMRAP 2:00
Squat Clean (135/80)
Rest 2:00
AMRAP 2:00
Squat Clean
(185/115)
Rest 2:00
AMRAP 2:00
Squat Clean (225/145)
B: Metcon (Time)
For Time
3 Rounds for time
20/15 Cal Row
15 Thrusters (95/65)
20/15 Cal Row
15 Toes to Bar