2018-09-28

CrossFit Montgomery – CF

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Warm-up

3:00 bike

3:00 row

3:00 run

down the gym/back:

lunge with reach/walking samson

high kicks/side to side lunge

high knees/butt kicks

banded hamstring flossing/stretch on pull-up rig

Weightlifting

Deadlift (5/5/5/5/5)

20 minutes to work

Finisher

18:00 Rotating AMRAP

Metcon (2 Rounds for reps)

Score reps before rest and after rest for Rounds 1 and 2
0:00-2:00 cal row

2:00-4:00 hang squat cleans (95/65)

4:00-6:00 push-ups

6:00-8:00 Toes 2 Bar

8:00-10:00 rest

10:00-12:00 Toes 2 Bar

12:00-14:00 push-ups

14:00-16:00 hang squat cleans (95/65)

16:00-18:00 cal row

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