2019-05-29

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Weightlifting

A: Front Squat (6/4/2 6/4/2 6/4/2)

0:00-2:00 – 6 @ 55%

2:00-4:00 – 4 @ 60%

4:00-6:00 – 2 @ 65%

6:00-8:00 – 6 @ 60%

8:00-10:00 – 4 @ 65%

10:00-12:00 – 2 @ 70%

12:00-14:00 – 6 @ 65%

11:00-16:00 – 4 @ 70%

16:00-18:00 – 2 @ 75%

B: Back Squat (Max unbroken)

At minute 18:00 complete max unbroken back squats at your final front squat weight

Finisher

Metcon (Time)

For time
3 Rounds For Time:

25 DUs

5 Burpees

Then:

3 rounds for time:

25 DUs

5 HSPU

Leave a Reply

Your email address will not be published. Required fields are marked *