CrossFit Montgomery – CF

View Public Whiteboard


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


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


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

Leave a Reply

Your email address will not be published. Required fields are marked *