CrossFit Montgomery – CF
Warm-up
20 Slow Cossack Squats (10/side)
-Then-
AMRAP 5 Minutes (Steady Pace)
10 Lunge Steps*
100m Run
10 Lunge Steps
5 Empty Bar Clean and Jerks
*After round 1, add Empty bar front rack
Strength/Skill
1 Tempo Front Squat + 1 Front Squat (As prescribed)
3 Second count on the way down (no pause in the bottom)
Conditioning
Metcon (Time)
10 Rounds
3 Clean and Jerks (135/95lbs)
10 In Place Lunge Steps (BW)