Announcements
Memorial Day Plans: Gym will open at 9 for Memorial Day Murph
CrossFit Montgomery – CF
Warm-up
3 Rounds
200m Run
9 DB Deadlifts
7 DB Front Squats
5 DB Push Presses
Then
1:00 Squat Hold
Strength/Skill
Split Jerk (4/3/2/4/3/2)
Lift E2MOM
Since we’re just doing the split jerk today, can be done from the rig or floor.
Conditioning
Metcon (Time)
For Time
20 Strict HSPU
300m Run
60 Wallballs 20/14lbs
300m Run
20 Strict HSPU
Extra
2 Rounds
4 Minute Row
2:00 Squat Hold
10 Back Scales Per Leg
5-10 Strict Ring Dips
3 Minute Row
1:30 Squat Hold
5-10 Strict Ring Dips
10 Front Scales Per Leg