CrossFit Montgomery – CF
Warm-up
2 Rounds
4 Squat thrusts
4 Plank Lunge w/Reach
12 Sit-ups
12 Cal Row or Bike
10 Wall Squats
A: Burpee Test (4 Sets)
Burpees to a 6″ target
:40 of Burpees to a 6” target overhead, :20 of rest
B: Metcon (Time)
6 Rounds for Time
15/12 Calorie Row
20 Dumbbell Snatches (50/35)
10 Chest to Bar Pull-ups
*18.0 standards for the Dumbbell snatches