CrossFit Montgomery – CF
double over hand
90 seconds between parts A, B, and C.
60 seconds rest between the rounds of each super set
A: Metcon (AMRAP – Reps)
3 rounds of Super set:
Weighted plank (45/25)
– Max body weight back squats, no more than 10.
– Max weighted plank hold
Rest 60 seconds between each round of supersets.
Score total back squat reps + secs in plank
***If you pause more than 5 seconds between reps on back squats, your set is over.
****Your lower back might start feeling tight from the deadlifts+back squats. Be smart and don’t compromise form on the squats.
B: 4 rounds of Super set: (AMRAP – Reps)
max calorie row in 30 seconds
max hollow hold
score is combined cals + seconds on bar hang. each second = 1 rep. rest 60 seconds between each super set
C: Metcon (AMRAP – Reps)
50m sprint (down and back in the gym)
Max burpees in remaining time
score is number of burpees