CrossFit Montgomery – CF
Warm-up
1:00 Spiderman Lunges
20 Med. Ball Squat Cleans
1:00 Lateral Burpees over Bar
20 Unbroken Wall Balls
1:00 A-frame Toe Touches
Strength/Skill
Metcon (Weight)
EMOM until failure:
1 Squat Clean Thruster (135/95lbs)
-Men add 10lbs per round
-Women add 10lbs per round for the first 3 rounds, then 5lbs per round.
Conditioning
Metcon (Time)
For time
40 Wallballs (20/14lbs)
20 Thrusters (135/95lbs)
40 Wallballs (20/14lbs)