2017-08-04

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

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