2018-11-07

CrossFit Montgomery – CF

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Warm-up

400m run

across the gym/back

lunge with reach/high kick

side to side lunge/bear crawl

high knees/fanny kicks

2 rounds:

7-10 push ups

7-10 ring rows

Weightlifting

Bench Press (20:00 to find a 1 rep max)

Finisher

rest 4:00 between Metcon A and B

Metcon (AMRAP – Rounds and Reps)

Metcon A
4:00 AMRAP

7 Thrusters (95/65)

7 Barball Burpees

Metcon (AMRAP – Rounds and Reps)

Metcon B
4:00 AMRAP

7 Single arm alternating dumbbell snatches (40/30) (total) (rx+ 50/40)

20 double unders

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