CrossFit Montgomery – CF
Warm-up
2:00 Banded Glute Activation Steps
-Then-
4 Rounds
8/6 Calorie Machine
6 Push Ups w/ a Twist
10 Air Squats (round 3 is empty bar Front Squats, round 4 is empty bar thrusters)
Strength/Skill
Thruster (1RM (from the floor))
On a 12:00 Clock
Establish a 1RM Thruster
Athletes may Power Clean or Squat Clean as long as they pass through a full squat.
Conditioning
Metcon (AMRAP – Reps)
AMRAP 5 Minutes
30 Push Presses (155/105lbs)
Max Bar Facing Burpees
Score is total Bar Facing Burpees