CrossFit Montgomery – CF
Warm-up
Weightlifting
18:00
starting push press weight is finish shoulder press weight
starting push jerk weight is finishing push press weight
Shoulder Press (5/5/5)
Push Press (3/3/3)
Push Jerk (2/2/2)
Finisher
no rest between AMRAPs.
only the reps after the run count towards your score in each AMRAP.
A: Metcon (AMRAP – Reps)
4:00 AMRAP
400m buy in
max back back squats @ 75% of body weight (does not have to be unbroken)
B: Metcon (AMRAP – Reps)
4:00 AMRAP
400m buy in
max toes 2 bar in remaining time (does not have to be unbroken)
C: Metcon (AMRAP – Reps)
4:00 AMRAP
400m buy in
max *strict* pull-ups (does not have to be unbroken)