2019-11-11


CrossFit Montgomery – CF

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Warm-up

Weightlifting

Back Squat (4×2)

90% or more.

Take at least 90 seconds between lifts.

Metcon

Armistice (AMRAP – Reps)

Ladder – 9:00

– 100m Run

– 11 Situps

– 11 Air Squats

– 100m Run

– 22 Situps

– 22 Air Squats

– 100m Run

– 33 Situps

– 33 Air Squats

2:00 Rest

Ladder – 9:00

– 100m Run

– 11 Pushups

– 11 Box Jumps (24″/20″)

– 100m Run

– 22 Pushups

– 22 Box Jumps

– 100m Run

– 33 Pushups

– 33 Box Jumps

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