CrossFit Montgomery – CF

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2 rounds

200m run

high kick down the gym

lunge with reach back

butt kick down

high knees back

5 push-ups

10 kb swings

15 situps

pvc sequence

Metcon (Weight)

4 Rounds
Focus on control and technique throughout the movements

25m sandbag bearcrawl (bear crawl while dragging sandbag)

25m overhead lunge (45/25)

*5 single leg deadlifts each leg, can be with kettlebell or barbell, same weight each leg

*10 bent over barbell rows

*score is combined weight of bent over barbell rows and single leg deadlifts


10:00 Bar muscle up

Underground Strength

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