CrossFit Montgomery – CF
Warm-up
500m Row
2 Rounds
10 Sit-ups
10 Russian KB Swings
10 Push-ups
10 Supermans
Primer
3 Rounds
8 Kneeling Barbell Strict Presses
25m′ Single Arm Overhead Carry (each)
A: Push Press (6)
4 sets, 6 reps
Record your heaviest set of 6 for the day
B: Metcon (Weight)
EMOM x 15
Minute 1 – 20 Wallballs (20/14)
Minute 2 – 7 Box Jumps (30/24)
Minute 3 – 5 Power Cleans (increase weight each round — first set of power cleans @ 65% of 1RM)
*Score heaviest set of Power Cleans