Week 3 Day 3

CrossFit Montgomery – CF

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Warm-up

4 Rounds

:20 easy row

:10 row SPRINT

Then

10 Coach Led Reps of: Burpee Box Jump

Overs (footwork focus)

Conditioning

Metcon (Calories)

AMRAP 2:30×8, 1:30 rest between AMRAPs

*Burpee Box Jump Overs (24/20)

Max Cal Row in Remaining time

Rd1) 15 Burpee Box Jump Overs (BBJO)

Rd2) 12 BBJO

Rd3) 9 BBJO

Rd4) 6 BBJO

Rd5) 6 BBJO

Rd6) 9 BBJO

Rd7) 12 BBJO

Rd8) 15BBJO

Extra

5 sets

3 Push Press + 6 Push Jerks, as heavy as possible

Rest as needed beetween sets

can do reps from the floor or rack.