2019-03-04


CrossFit Montgomery – CF

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Warm-up

Weightlifting

Tempo Back Squat (3/3/3/3/3)

3 1 X 1

3 seconds down

1 second pause at the bottom

Explode up

1 second pause at the top
42X2

Finisher

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP
2 Deadlifts (255/180; 285/200)

4 HSPU

6 Wallballs

8 Barbell burpees

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