2018-02-07

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

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