CrossFit Montgomery – CF
Warm-up
2:00 Shoulder Swimmers
-Then-
Alt. EMOM 9:00 (:50s working, :10s Transition)
1 – PVC Overhead GFYs (GFY = R-Leg Lunge + L-Leg Lunge + Squat)
2 – Bar Facing Burpees
3 – Ring Rows
Conditioning
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep