2017-08-11


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 (EMOM – 8:00: 1 Rep @ 90-95% of 1RM)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP

– 3:00 Thruster (95#/65#)

– 3:00 Power Cleans

– 3:00 Deadlifts
RxPlus

Thruster: 135#/95#

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Friday (No Measure)

Four Rounds

– 10 Pelican Curls

– 10 Ring Rows

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