CrossFit Montgomery – CF
PVC shoulder sequence
lacrosse ball around shoulder blades
27 squat warm-up
Overhead Squat (18:00 to find 1 rep max)
Each round is 2:00 of work, with :30 of rest.
Metcon (6 Rounds for reps)
Each round is 2:00, followed by :30 rest.
*max toes 2 bar
10 double kettle bell cleans (kettle bells do not have to touch the floor) (Rx: 20kg/12kg in each hand; Rx+: 24kg/20kg in each hand)
rest an additional 150 seconds after the first 3 rounds, for a total of 3:00 rest before starting the kb cleans and HSPU
enter the reps completed of toes 2 bar and HSPU for each round