2018-11-19


CrossFit Montgomery – CF

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Warm-up

200m row

10 lunges with reach total

10 kb swings

5 kip swings

5 scap pulls

200m row

10 lunges with weight twist

10 kb swings

5 kip swings

5 scap pulls

pvc warm up

burgerner’s warm up, squat clean

Weightlifting

5 sets of 3 squat cleans @ 1.1.1 tempo

start at 60% of 1 rep. go up as necessary

Squat Clean (3/3/3/3/3)

pause 10 seconds between reps

rest 90 seconds between sets.

Metcon

Metcon (Time)

10-1

ring dips

box jumps

burpees

toes to bar

Accessory

If there is time, and you feel up to it…

3 rounds:

30 second bike for cals

30 second rest

no score.

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