2019-02-12


CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

on the board

Tempo Shoulder Press (3/3/3/3/3)

X131

Start in front rack

Explode up

1 second pause at the top

3 seconds down

1 second pause in front rack

Finisher

20:00 running clock

Two 9:00 AMRAPS

2:00 rest in between

A: Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP
7 slam balls (30/20)

10 box jumps (24/20)

13 sit-ups

B: Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP
7 fat bar deadlifts (185/135)

10 barbell burpees

13 wall balls

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