2018-10-10

CrossFit Montgomery – CF

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Warm-up

3 rounds

200m run

1:00 child’s pose with shoulder stretch

:30 half split (each side)

1:00 downward dog to upward dog

5 pushups

Weightlifting

Bench Press (3/3/3/3/3)

start around 65%-70% and increase as possible

Finisher

Metcon (3 Rounds for reps)

4:00 AMRAP

-10 squat cleans (115/80)

-3 HSPUs

2:00 rest

4:00 AMRAP

-10 power cleans (115/80)

-6 T2B

2:00 rest

4:00 AMRAP

-10 front squats (115/800)

-10 hollow rocks

*Rx+ 135/95

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