CrossFit Montgomery – CF
Warm-up
500m row
PVC Pipe (pass through, twists, good mornings, pole stretch)
3-5 wall walks
Gymnastics
EMOM x8
3-5 HSPU (kipping or strict)
A: Metcon (3 Rounds for reps)
AMRAP 4 x3
AMRAP 4
Row 300m
10 Burpees over Rower
10 Overhead Squats (75/55)
Rx+ (95/65)
Rest 4:00
AMRAP 4
Row 300m
10 Burpees over Rower
10 Overhead Squats (95/65)
Rx+ (115/80)
Rest 4:00
AMRAP 4
Row 300m
10 Burpees over Rower
10 Overhead Squats (115/80)
Rx+ (135/95)