2019-08-29

CrossFit Montgomery – CF

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Warm-up

Skill

15:00

Bar MU Progression

Metcon

2:30 rest between all metcons

A: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP:

100m run

15 box jumps (24/20)

15 bent over barbell row (95/65)

25m = 1 rep.

B: Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

100m run

10 box jumps (30/24)

6 deadlifts (225/165; 275/205)

C: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

100m run

3 HSPU

15 Wall Balls

Mobility

Should have around 10 minutes.

Good day for couch stretch and foam rolling lats and such

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