2019-04-22

CrossFit Montgomery – CF

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Warm-up

250 row

5 ring rows

10 push ups

15 air squats

200m run

lacrosse ball around shoulder blades (2:00 minutes total)

pvc warm up

10 alternating Cossack squats each leg

Weightlifting

15:00

Overhead Squat (3/3/3/3/3)

Finisher

Adderall (AMRAP – Reps)

From 0:00-10:00:

1 mile Run

Max Clean-and-Jerks (135/95 lb)

Rest from 10:00-13:00

From 13:00-20:00:

800 meter Run

Max Power Snatches (115/80 lb)

Rest from 20:00-23:00

From 23:00-27:00:

400 meter Run

Max Thrusters (95/65 lb)

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