2018-09-12

CrossFit Montgomery – CF

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Warm-up

400m run

1 round cindy

banded sequence

dumbbell bench stretch

barbell shoulder warmup

Weightlifting

Shoulder Press (5/5/5/5/5 start at 55%)

Weightlifting

Finisher

Metcon (AMRAP – Reps)

5 rounds for reps
one round is 2:00 AMRAP; 1:00 rest in between each round

each round will consist of:

10 burpees

*100m sprint

*max burpees remainder of the two minutes

*run to the end of the X and back

*score only burpees completed after the sprint

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