2018-01-10

CrossFit Montgomery – CF

Warm-up

15-12-9

Calorie Row

5 Wall Squats

:30 sec Samson stretch

A: Stamina Squat

Alternating EMOM x12:00 (@60% Front Squat 1RM)
Odd minutes – 3 Front Squats

Even minutes – 6 Back Squats

B: Metcon (AMRAP – Reps)

10m Shuttle Sprints
3 Rounds

4 min on/4 min off

30/20 Cal Row

15 Burpees over Rower (lateral)

Max 10 meter shuttle sprints in time remaining

Note: 10m equals 1 Rep

Score only the 10m shuttle sprints

Leave a Reply

Your email address will not be published. Required fields are marked *