2018-08-13


CrossFit Montgomery – CF

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Warm-up

2 rounds

-200m run

-5 pull-ups

-10 push-ups

-15 air squats

PVC Sequence

27 squat warm-up

Weightlifting

Front Squat (Wave Squats)

0:00-2:00 6 at 50% of 1 rep

2:00-4:00 4 at 55%

4:00-6:00 2 at 60%

6:00-8:00 6 at 55%

8:00-10:00 4 at 60%

10:00-12:00 2 at 65%

12:00-14:00 6 at 60%

14:00-16:00 4 at 65%

16:00-18:00 2 at 70%

Finisher

Metcon (Time)

5 rounds for time
5 burpees

7 power cleans (rx 135/95; rx+ 165/115)

9 hand release pushups

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