2019-09-30

CrossFit Montgomery – CF

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Warm-up

Weightlifting

15:00 or so. including warming up to your starting weight.

Tempo Shoulder Press (5/5/5/5/5 E2MoM)

start in the rack

2×22

2 seconds in the rack

explode up

2 seconds at the top

2 second down

Metcon

2:00 rest between amraps

A: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

7 wall balls

7 toes 2 bar

B: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

7 burpees

7 russian kbs (32kg/20kg)

C: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

7 push ups

7 suit case crunches

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