2019-03-12

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

on the board

Weightlifting

Tempo Shoulder Press (2/2/2/2/2)

X131

explode up

1 second pause at the top

3 seconds down

1 second pause in the front rack

Finisher

Metcon (4 Rounds for reps)

Four, 4:00 AMRAPS, 1:30 minute rest in between
AMRAP 1)

3 Toes 2 Bar

5 Wall balls (20/14)

AMRAP 2)

3 Wall balls (20/14)

5 Deadlifts (205/145; 255/180)

AMRAP 3)

3 Deadlifts (205/145; 255/180)

5 Burpees (regular ol’ burpees)

AMRAP 4)

3 Burpees

5 Toes 2 Bar

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