CrossFit Montgomery – CF
Warm-up
500m Row
2 Rounds
4 Squat thrusts
4 Plank Lunge w/Reach
8 Kip-Swings
8 KB Swings
12 Sit-ups
12 Overhead Squats w/PVC
A: Metcon (Time)
For Time
3 Rounds
30/20 Cal Row
15 Push-Press (95/65)
5 Bar Muscle-ups
Finisher
Conditioning
10 Min Recovery Row or Bike