2018-04-16

CrossFit Montgomery – CF

Warm-up

Run 800m

2 Rounds

5 Scap retractions + 5 Strict Pull-ups

10 Russian KB Swings

10 Goblet Squats

Primer

2 Rounds

8 Suitcase Deadlifts

8 Double KB Front Rack Step-ups (4 ea leg)

A: Back Squat (5-3-1)

Wave
Wave #1

Set #1 – 5 Back Squats @ 70% of 1RM Back Squat

Set #2 – 3 Back Squats @ 75% of 1RM Back Squat

Set #3 – 1 Back Squats @ 80% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 75% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squats @ 85% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 80% of 1RM Back Squat

Set #8 – 3 Back Squats @ 85% of 1RM Back Squat

Set #9 – 1 Back Squats @ 90% of 1RM Back Squat

Set #10 – 15 Front Squats @ 52% of 1RM Back Squat

*Score 1 Rep Back Squat in Wave 3

Finisher

2 Rounds

20 KB Front Rack Reverse Lunges (35/25)

20 Banded Good Mornings

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