CrossFit Montgomery – CF
Warm-up
4 Rounds
10 Lunges (Light Goblet Lunge in R3; Light Single DB OH in R4)
10 Ring Rows
5 Burpees
100m
Conditioning
Metcon (3 Rounds for time)
In Teams of 3:
Every 3 Minutes for 27 Minutes (9 rounds, 3 each):
18/14 Calorie Row, Damper 5+
16 Regional DB OHWL Steps (50s/35s)
14 Chest to Bar Pull Ups
Regional Lunge: 1 DB in front rack, 1 DB locked out overhead. Switch overhead arm after 8 reps.
Score = time to complete each round (3 separate scores)