CrossFit Montgomery – CF
Warm-up
AMRAP 5:00
2 Inch Worms + 2 Push Ups
6 Lateral Burpee Box Jump Overs
6 Single DB Hang Clean and Jerks
Strength/Skill
HS Walk Skill Warm Up
:30 HS Hold
:20 HS Hold + Weight Shift
:20 HS Hold + Shoulder Taps
then.
EMOM 3 Minutes, pick 1:
– 5-25′ HS Walk or :30 practice
– :30 HS Walks into wall
– 1-2 Wall Walks or 50′ of Bear Crawls
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Minutes x 4
6 Lateral Burpee Box Jump Overs (20/16″)
12 S-arm DB Hang Clean and Jerk (70/50lbs)
6 Lateral Burpee Box Jump Overs (20/16″)
25′ HS Walk
Rest 3:00 bebtween AMRAPs Continue where you left off each AMRAP.