CrossFit Montgomery – CF


3:00 Light Row or Bike

2 Rounds

4 Plank Lunge w/ Reach each leg

12 Air Squats

2:00 Moderate Row or Bike

2 Rounds

5 Wall Squats

5 Slow Burpees

Build to working weight for the dumbbell front squat

And Clean


2 Rounds (at workout speed)

3 Dumbbell Front Squats

3 Barbell Facing Burpees

Rest 90 seconds between Rounds

A: CF 18.2 (Time)

For Time (12 minute cap

includes CF 18.2A)
1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats (50/35)

Bar-facing burpees

B: CF 18.2A (1RM)

1 Rep Max Clean
Complete Clean within 12 minutes time cap of 18.2

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