2019-10-16

CrossFit Montgomery – CF

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Warm-up

Weightlifting

A: Snatch Grip Deadlift (2/2/2/2/2)

E3MOM

Metcon

Metcon (4 Rounds for reps)

20:00 Rotating EMOM

Rotate between:

0:00 – 1:00 ; 5:00 – 6:00; 10:00 – 11:00; 15:00-16:00: Double-unders

1:00 – 2:00; 6:00 – 7:00; 11:00 – 12:00; 16:00-17:00: Hollow rocks

2:00 – 3:00; 7:00 – 8:00; 12:00 – 13:00; 17:00 – 18:00: Push Press (95/65 ; 125/85)

3:00 – 4:00; 8:00 – 9:00: 13:00 – 14:00; 18:00 – 19:00: Air Squats

4:00 – 5:00; 9:00 – 10:00; 14:00 – 15:00; 19:00 – 20:00: Rest

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