CrossFit Montgomery – CF

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200m run

10 push ups

10 air squats

10 hollow rocks

200m run

Across the gym:

–high kicks

–lunge with trunk twist

–side to side lunge

–bear crawl

Banded shoulder warm-up

Barbell shoulder warm up


Shoulder Press (Heavy 1)



Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

50m bear crawl

10 candlesticks

12 push ups

15 air squats

At minutes 3, 6, 9, 12, and 15 complete:

RX – 7 deadlifts @ bodyweight

RX+ – 10 deadlifts @ bodyweight
Return to the AMRAP wherever you left off after completing the deadlifts. Should be able to finish the deadlifts around 30 seconds each time. Definitely not longer than a minute. Keep good form. Scale appropriately.

Score is rounds and reps competed, not counting deadlifts.

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