2019-02-07

CrossFit Montgomery – CF

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Warm-up

on the board

Skill

15:00 bar muscle up (yes two weeks in a row because they will likely be in the Open)

Underground Strength

30:00 – 40:00 of Continuous work

Can treat as active recover if needed.

Metcon (4 Rounds for reps)

4 Super Sets, 30-40 minutes of work
30:00 – 40:00 of Continuous work

Super Set A)

4 Rounds

**Max Unbroken Front Squats at .75 body weight (round UP to the nearest increment of 5), no more than 10 in one round

**Max Unbroken strict pull-ups, full range of motion (can do mixed grip, but not double under hand)

Super Set B)

4 Rounds

1 suicide run 5m, 10m, 15m 20m, 25m

**1:00 minute of suit case crunches

Super Set C)

4 rounds

10 high box jumps (whatever you consider high, but strive for 30″/24″)

**max unbroken bar hang – each second is 1 rep

Super Set D)

150m row spring

**1:00 minute max perfect form air squats

***each super set is one round. enter reps per round.

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