2018-10-03


CrossFit Montgomery – CF

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Weightlifting

Warm-up

400m run

5 lunge w/reach (each leg)

10 kb swings

15 sit ups

25m high knees

25m fanny kickers

25m high kicks

25m burpee broad jumps

Sumo Deadlift (3/3/3/3/3)

Finisher

Metcon (3 Rounds for reps)

4:00 AMRAPs
Alternating Between 3 AMRAPs. Each AMRAP is 4:00, 2:00 rest between AMRAPs

#1) 10 OHS, 30 DUs (95/65)

#2) 10 Power Snatch, 10 T2B

#3) 10 Squat Snatch, 10 hollow rocks

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