2018-09-06


CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

600m run

10 russian swings

10 lunge with reach

10 push ups

400m run

10 kb swings

10 ring rows

10 push-ups

200m run

10 high kicks (each)

10 side to side lunges (each)

10 good mornings

Weightlifting

Bench Press (5/5/5/5/5)

start at 55%

Finisher

AMRAP – 4:00

Rest 2:00

AMRAP – 4:00

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP
AMRAP #1:

15 Russian swings (32kg/24kg)

10 slam balls (30lb/20ln)

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP
AMRAP #2

12/10 cal row

30 DUs

Leave a Reply

Your email address will not be published.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