CrossFit Montgomery – CF
Warm-up
4 Rounds
200m Row
5 Burpee Broad Jumps
10 Duck Walk Steps
10 Ring Rows (1 Rope Climb in R3-4)
10 Air Squats > Thrusters (start with an air squat, then empty bar thrusters, then build in weight)
Conditioning
INTENSITY DAY!!!!!!
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
21 Box Jump Overs (24/20″)
15 Thrusters (95/65lbs)
2 Rope Climbs