2019-01-29

CrossFit Montgomery – CF

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Warm-up

on the board

Weightlifting

Push Press (5/5/5/5/5)

18:00

Finisher

Metcon (AMRAP – Rounds)

18:00 Alternating EMOM
Odd rounds:

– 3 plate snatch burpees (45/25)

– 5 plate cleans (45/25)

– 7 weighted sit ups (45/25

Even Rounds:

Cal Row (12/9)

If you don’t finish the reps in the minute, complete the reps, sit out the remainder of that minute, then start again on the next movement at the top of the next minute.

Example: If you finish your 7th weighted sit up at 23 seconds into the 8th round, rest until the beginning of the 9th round, and begin your cal row.

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