2018-09-04

CrossFit Montgomery – CF

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Warm-up

2 rounds:

250m row

1 round of cindy

5 burpees

then: 27 squat warm-up

Weightlifting

Front Squat (6/4/2 6/4/2 6/4/2)

0-2: 6 reps at 55%

2-4: 4 reps at 60%

4-6: 2 reps at 65%

6-8: 6 reps at 60%

8-10: 4 reps at 65%

10-12: 2 reps at 70%

12-14: 6 reps at 65%

14-16: 4 reps at 70%

16-18: 2 reps at 75%

Finisher

Metcon (Time)

4 rounds

400m run

12 box jumps

8 push-ups

6 strict pull-ups

4 toes to bar

2 hspu

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