CrossFit Montgomery – CF
Warm-up
On a 6 Minute Clock
500m Row
30 Jumping Lunges
20 Scap Pull Ups
Max Freestanding or Supported HS Hold in Remaining Time
Strength/Skill
Split Jerk (2 Split Jerk w/ 3-sec. pause in the Catch)
Every :90 for 9 Minutes
Conditioning
Metcon (AMRAP – Reps)
In Teams of 2, splitting work in half:
AMRAP 4 Minutes x 2
2 Legless Rope Climb
Row for Calories (30/24)
Max Rep Clean and Jerks (135/95lbs)
Rest 2:00