2018-11-26

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

on the board

Weightlifting

Squat Snatch (3/3/3/3/3)

1.1.1 tempo

90 seconds between sets

Metcon

7:00 AMRAP

Metcon (AMRAP – Reps)

increase reps by 2 each time
-HSPU

-C2B pullups

score is total reps completed

start with 2 HSPU and 2 C2B

Finisher

3 rounds

:30 sec cal row

:30 rest

Metcon (AMRAP – Reps)

3 rounds
30 seconds cal row

30 seconds rest

reps = total cals

don’t worry about resetting the rower between rounds

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