2019-09-04

CrossFit Montgomery – CF

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Warm-up

Metcon

3:00 rest between parts A, B, and C

A: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP:

5 pull-ups

5 power cleans (135/95;185/135)

5 box jumps (24/20;30/24)

B: Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP:

7 push ups

7 barbell burpees

7 box jumps (24/20; 30/24)

C: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP:

5 box jumps (20/16; 24/20)

5 power cleans (115/80; 165/120)

5 pull-ups
box and weights are lower so you can keep moving at the end

Weightlifting

start 5:00 after finishing the metcons

16:00 to complete.

During the 5 minutes, complete 2:00 each side in couch stretch

Push Press (10/8/6/4/2)

dont sandbag 10/8/6/4 so y our 2 rep looks better. each set is a working set. start somewhere arounjd 55% of 1 rep

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