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 (AMRAP – Rounds and Reps)
AMRAP 18
20 Push Jerks (135/95)
20 Box Jumps (24/20)
20 Toes-to-Bar
20/15 Cal Row
Finisher
10 Min Recovery Row or Bike