2019-04-24

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Deadlift (3/3/3/3/3)

double over hand

Finisher

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:

Back squats

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)

5:00 EMOM

50m sprint (down and back in the gym)

Max burpees in remaining time
score is number of burpees

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