WEEK 6, DAY 5

CrossFit Montgomery – CF

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Warm-up

2:00 Pigeon Stretch, per side

Then,

20 Lateral DB Box Step Overs w/ light DB

20 Pause Goblet Squats w/ 1 DB

20 Up-Downs (Burpee without push up)

Strength/Skill

Teams of 3, rotating sets of Squats:

AMRAP 4 Minutes

Set of 7 UB Front Squats (135/85lbs)

Rest 2:00 Minutes

AMRAP 3 Minutes

Set of 7 UB Front Squats (135/85lbs)

Rest 2:00 Minutes

AMRAP 2 Minutes

Set of 7 UB Front Squats (135/85lbs)

Conditioning

Metcon (Time)

For Time in Teams of 3, rotating full rounds:

2 Rounds each of:

24/20 Calorie Row

24 DB Front Squats (70/50lbs)