2018-01-09

CrossFit Montgomery – CF

Warm-up

300m Row

then

3 Rounds

9 sit-ups

6 Push-ups

3 Strict Pull-ups

then

300m Row

A: Metcon (Time)

For Time
5 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats

Transition immediately into

3 Rounds

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Transition to

1K Row

Finisher

3 Rounds not for time:

21 Weighted Sit-ups

18 Superman Rocks

15 Hollow Rocks

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