CrossFit Montgomery – CF
Warm-up
– 2:00 Rower
2x: Warm-up – Band Pulls (No Measure)
– 10 Front
– 10 Overhead
– 10 Behiind
– 10 Pass Through
– 10 Press
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Weightlifting
A: Push Press (1RM – 12:00)
B: Bench Press (1 Set of max reps @ 85%)
Metcon
Warm-up – Posterior Chain (No Measure)
Fascial conditioning.
C: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Note: Rx is squat cleans.