CrossFit Montgomery – CF
Warm-up
500m Row
7 Plank Lunge w/ Reach
7 Walkouts
7 Air Squats w/ a Plate
250m Row
5 Plank Lunge w/ Reach
5 Walkouts
5 Air Squats w/ a Plate
A: Metcon (AMRAP – Reps)
EMOM x10
Odd – 4 Pause Front Squats (2 seconds in the bottom) @68-72%
Even – :30 Max Reps Kipping Handstand Push-ups
*Score Handstand Push-ups
B: Metcon (3 Rounds for reps)
Round and Round
3 Rounds (rotating)
Minutes 0-2 – 10 Hang Squat Cleans (135/95)
Minutes 2-4 – 20 Toes-to-Bar
Minutes 4-6 – 75 Double Unders