2019-10-07


CrossFit Montgomery – CF

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Warm-up

Weightlifting

A: Overhead Squat (6/4/2/4/6)

E2MOM

B: Front Squat (max unbroken front squats at final 6 rep weight)

continue with E2MOM scheme. so front squats start on minute 10 (basically the 6th round of the E2MOM)

Metcon

A: Metcon (3 Rounds for reps)

3 rounds for reps:

Max unbroken strict pull-ups

Max unbroken push ups

Max unbroken toes 2 bar

1 round is pull-ups, push ups, and t2b. Score combined reps per round.

no rest during the rounds. rest 2:00 between rounds (after toes 2 bar and before strict pull-ups)

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