2019-10-14

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Weightlifting

Overhead Squat Wave Sets #2 (6/4/2 x 3)

Overhead Squat Wave Sets

0:00 – 2: 00 6 @ 58%

2:00 – 4:00 4 @ 63%

4:00 – 6:00 2 @ 68%

6:00 – 8:00 6 @ 63%

8:00 – 10:00 4 @ 68%

10:00 – 12:00 2 @ 73%

12:00 – 14:00 6 @ 68%

14:00 – 16:00 4 @ 73%

16:00 – 18:00 2 @ 78%

Metcon

Metcon (Distance)

For distance:

9 minutes

Alternating 30 second run, 30 second walk

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