CrossFit Montgomery – CF
Warm-up
500m Row
7 Plank Lunge w/ Reach
7 Walkouts
7 Air Squats w/ a Plate
Row 250 Meters
5 Plank Lunge w/ Reach
5 Walkouts
5 Air Squats w/ a Plate
A: Metcon (Weight)
EMOM x10 @72% 1RM Front Squat
Odd – 3 Front Squats
Even – 6 Back Squats
B: Metcon (AMRAP – Reps)
3 Rounds (Rotating)
Minutes 0-2 – 25 Kettlebell Swings (53/35)
Minutes 2-4 – 25 Wall Balls (20/14)
Minutes 4-6 – Max Handstand Push-ups
*Score total Handstand Push-ups