2017-08-10


CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

1 to 5 Reps

– KB Deadlift

– KB Russian KB Swing

– Skin the cat

Weightlifting

A: Deadlift (EMOM – 8:00: 1 Rep @ 90-95%)

Metcon

B: Metcon (AMRAP – Reps)

Tabata

– Pushup (8 x :20/:10)

– Squat Thrust (8 x :20/:10)

– Weighted Plank (8 x :20/:10)
Score: Lowest round at each station.

Anabolic Add-On

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

Four Rounds

– 10 Heavy Russian KB Swings

– 10 Stationary Reverse Lunge (total)

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