2019-07-01


CrossFit Montgomery – CF

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Warm-up

12:00

200m run

10 ring rows

10 inch worms w/ push up

10 lunge with reach

10 squat jumps

200m run

PVC sequence

With a barbell:

5 strict press

5 push press

5 push jerks

5 split jerks

Weightlifting

16:00

Split Jerk (6×2)

80-85%

Metcon

Two 6:00 EMOMs

3:00 rest between EMOMs

A: Metcon (AMRAP – Reps)

6:00 EMOM
Odd rounds: max thrusters (115/75)

Even rounds: barbell burpees

B: Metcon (AMRAP – Reps)

6:00 EMOM

odd rounds: calorie row

Even rounds: suit case crunches

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