2018-12-11

Announcements

don’t forget to come in the back when it’s cold

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

on board

Weightlifting

Split Jerk (3/3/3/3/3)

18:00 mins

Metcon

10:00 Ascending EMOM Thruster Ladder (AMRAP – Rounds and Reps)

10:00 EMOM Thruster Ladder

Rx – 95/65

Rx+ 115/80
score completed rounds and reps

if you don’t finish the reps in a round, finish those reps then sit out the remainder of that minute. The workout then becomes an AMRAP for you and your score will be total rounds completed plus additional reps.

in order for round 10 to count, you have to finish within the 10th round. no extra time. if you do not finish the 10th round, your score will be 9+ number of reps completed.

Aerobic Conditioner

5:00 AMRAP

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP
100m run

5 burpees

Rx+ – weight vest you would use in Murph

Leave a Reply

Your email address will not be published.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