CrossFit Montgomery – CF
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 3 Plank Lunges
– 3 Plank Samsons
– 3 Plank Squats
Weightlifting
A: Back Squat (3 x E3MOM 3.3.3 Reps @ 70-75% of 1RM)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Ladder – 10:00
– Thruster (115#/75#)
RxPlus: Thruster (135#/85#)
Score: Rounds completed + Extra Reps
Note: When you can’t complete the reps in a minute complete as many reps in the time left.
Anabolic Add-On
c: Anabolic Add-on – Cycle 2 Tuesday (Weight)
Four Rounds
– 10 See Saw Press (each)
– 10 Four Second Pullup Negatives