2018-02-06

CrossFit Montgomery – CF

Warm-up

500m Row

15-12-9

Empty Barbell Good Mornings

Stiff leg Deadlifts

Abmat Sit-ups

A: Metcon (Weight)

Every 90 seconds
Deadlift

(3-1-3-1-3-1)

*Start the first set @ ~70% and increase each round

B: Metcon (Calories)

AMRAP 3:00 x 4 Rounds
AMRAP 3:

21 Deadlifts (155/105), 21 Hand-Release Push-ups

Max Cal Row in Time Remaining

Rest 3:00

AMRAP 3:

18 Deadlifts (185/135), 18 Hand-Release Push-ups

Max Cal Row in Time Remaining

Rest 3:00

AMRAP 3:

15 Deadlifts (225/155), 15 Hand-Release Push-ups

Max Cal Row in Time Remaining

Rest 3:00

AMRAP 3:

12 Deadlifts (275/185), 12 Hand-Release Push-ups

Max Cal Row in Time Remaining

*Score total calories

Leave a Reply

Your email address will not be published. Required fields are marked *