2018-01-31

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)

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