2019-10-08


CrossFit Montgomery – CF

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Warm-up

Metcon

4, 4:00 Metcons, 2:00 rest between

A: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP:

5 power cleans (115/89; 155/110)

5 overhead lunges (each leg) (45/25)

B: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

100m run

7 burpees to a target

*25m = 1 rep

C: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

7 push presses (115/80; 155/110)

7 jumping lunges

D: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

7 sit ups

35 double unders

Mobility

Shoulders, lats, calves and quads are probably pretty sore today. Spend some time stretching and rolling.

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