CrossFit Montgomery – CF
Warm-up
Every Minute for 3 Minutes
200m Row (progressively faster)
Then,
3 Rounds
20 Double Unders (scale to 1:1 singles)
8 Ground to Overhead with Plate
1 Wall Climb
Strength/Skill
Metcon (4 Rounds for reps)
Every 3 Minutes for 12 Minutes
1 Max Rep Set of Ring Row
Conditioning
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
60 double unders
25′ handstand walk
12 clean and jerks 115/75lbs
Extra
3 Rounds
22 DB Snatches 70/50lbs
33 Wallballs 20/14lbs