CrossFit Montgomery – CF
Warm-up
500m Row
7 Plank Lunge w/ Reach
7 Walkouts
Row 250 Meters
5 Plank Lunge w/ Reach
5 Walkouts
A: Stamina Squat
Alternating EMOM @ 68% of 1RM Front Squat
EMOM x12
Odd: 4 Front Squats
Even: 8 Back Squats
B: Metcon (3 Rounds for reps)
3 Rounds (Rotating Stations)
Minutes 0-1:30: 15 Deadlifts(225/155)
Minutes 1:30-3:00: 15 Lateral Burpees over the Bar
Minutes 3:00-4:30: 15 Lunges w/Plate Overhead (ea side) (45/25)