2019-09-27

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Metcon

Hopefully this feels like an Open WoD…

14 minutes total to complete parts A and B

A: Metcon (AMRAP – Reps)

8:00 AMRAP:

3 Thrusters (95/65)

3 Toes 2 Bar

5 Thrusters (95/65)

5 Toes 2 Bar

7 Thrusters (95/65)

7 Toes 2 Bar

Continue rep scheme until 8 minutes is complete.

B: Metcon (Weight)

6:00 Time Cap:

1 rep max Clean and Jerk
6:00 time begins immediately after the 8:00 AMRAP.

no additional built in rest.

Aerobic Conditioner

A: Metcon (Distance)

For Distance:

6:00 Row

5:00 Run
can treat it as active recovery, or really push it

Leave a Reply

Your email address will not be published. Required fields are marked *