2018-09-10

CrossFit Montgomery – CF

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Warm-up

200m run

1 round cindy

1 minute couch stretch each leg

200m run

1 round cindy

2 minutes foam roll thoracic

27 squat warm-up

Weightlifting

Overhead Squat (Wave squats 6/4/2)

0:00-2:00 6 @ 55%

2:00-4:00 4 @ 60%

4:00-6:00 2 @ 65%

6:00-8:00 6 @ 60%

8:00-10:00 4 @ 65%

10:00-12:00 2 @ 70%

12:00-14:00 6 @ 65%

14:00-16:00 4 @ 70%

16:00-18:00 2 @ 75%

Finisher

Metcon (AMRAP – Rounds)

16:00 EMOM

if you do not finish the reps for a round, complete the reps then sit out the next minute.
-All 16 rounds: Rx: 7/5 (m/f) cal row Rx+: 9/7

-On the odd rounds: 5 deadlifts Rx: 250/180; Rx+: 285/19

-On the even rounds: 25 double unders

0:00-1:00, 2:00-3:00, 4:00-5:00, 6:00-7:00, 8:00-9:00, 10:00-11:00, 12:00-13:00, 14:00-15:00 cal row, 5 deadlifts

1:00-2:00, 3:00-4:00, 5:00-6:00, 7:00-8:00, 9:00-10:00, 11:00-12:00, 13:00-14:00, 15:00-16:00 cal row; 25 double unders

-scale weight on deadlifts, and singles at 2:1

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