2017-08-07


CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Weightlifting

A: Bench Press (EMOM – 8:00: 1 Rep w/ 90-95% of 1RM)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 6 Burpees

– 8 Wall Ball Push Press (20#/14# @ 10’/9′)

– 10 Jumping Lunges (total)

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Monday (Weight)

Four Rounds

– 10 Ring Wings

– 10 Good Mornings

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