2018-10-08

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Back Squat (5/3/1 wave sets, perform a set every 2:00)

5/3/1; 5/3/1; 5/3/1

0:00-2:00 – 5 @ 70%

2:00-4:00 – 3 @ 75%

4:00-6:00 – 1 @ 80%

0:00-2:00 – 5 @ 75%

2:00-4:00 – 3 @ 80%

4:00-6:00 – 1 @ 85%

0:00-2:00 – 5 @ 80%

2:00-4:00 – 3 @ 85%

4:00-6:00 – 1 @ 90%

Finisher

Power “Elizabeth” (Time)

21-15-9 Reps For Time:

– Power Clean (135#/95#)

– Ring Dips

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