2018-01-12

CrossFit Montgomery – CF

Warm-up

3 Rounds

4 Squat thrusts

4 Plank Lunge w/Reach

12 Sit-ups

12 Cal Row or Bike

10 Wall Squats

A: Metcon (AMRAP – Reps)

Squat Clean Conditioning
AMRAP 2:00

Squat Clean (135/80)

Rest 2:00

AMRAP 2:00

Squat Clean

(185/115)

Rest 2:00

AMRAP 2:00

Squat Clean (225/145)

B: Metcon (Time)

For Time
3 Rounds for time

20/15 Cal Row

15 Thrusters (95/65)

20/15 Cal Row

15 Toes to Bar

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