CrossFit Montgomery – CF
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 5 PVC Pass Throughs
– 5 PVC Overhead Lunges (each)
– 5 PVC Whirly Birds
– 5 PVC Overhead Squats
– 5 PVC Sot Presses
Weightlifting
A: Shoulder Press (3 x E3MOM 1.1.1.1.1 @ 85-90% of 1RM)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
EMOM – 8:00
– 3 Thrusters (115#/80#)
– Max Power Cleans
RxPlus
Thruster: 135#/95#
Score: Rounds of completed thrusters + total power cleans
Anabolic Add-On
C: Anabolic Add-on – Cycle 2 Friday (No Measure)
Four Rounds
– 10 Pelican Curls
– 10 Ring Rows