CrossFit Montgomery – CF
Warm-up
Steady 8 Minute AMRAP
100m Run
:40 Single Unders
:30 Hollow Hold
:20 Hollow Rock
Strength/Skill
4 sets of 8-30 GHD
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
12 Box Jump Overs 24/20″
10 Burpees to a 6″ Target
8 Chest to Bar Pull Ups
Extra
Strongman Test
For Time
200m Sandbag Carry 150/100lbs
200m DB Farmer’s Carry 70s/50s
100′ Sled Push or Drag AHAP
12 minute cap
Sandbag may be carried anyhow. Sled should
be very heavy and may require atheltes to
stop multiple times.