2017-08-01

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 1.1.1.1.1 Reps @ 85-90% of 1RM)

Metcon

B: Metcon (Time)

For Time

– 30 Double Unders

– 30 Wall Ball (20#/14# @ 10’/9′)

– 30 Double Unders

– 30 Wall Ball (20#/14# @ 10’/9′)

– 30 Double Unders

Anabolic Add-On

c: Anabolic Add-on – Cycle 2 Tuesday (Weight)

Four Rounds

– 10 See Saw Press (each)

– 10 Four Second Pullup Negatives

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