2019-11-13


CrossFit Montgomery – CF

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Warm-up

Metcon

4:00 rest between Metcons.

A: Metcon (AMRAP – Reps)

12:00 Rotating EMOM

Station 1: Front Rack lunge (95/65; 115/80)

Station 2: Push presses (same weight)

Station 3: Bent-over row (same weight)

B: Metcon (AMRAP – Reps)

12:00 Ascending Rotating EMOM

Rounds 1, 3, 5, 7, 9: Power Cleans (95/65; 135/95)

Rounds 2, 4, 6, 8, 10: Barbell Burpees

the round you are on is the # of reps you will complete. if you don’t complete the reps in the minute, finish the reps, rest the remainder of the round you are on, then continue alternating.

score is total reps completed. max score is 55

Mobility

couch stretch, shoulders, lats

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