2019-11-15

CrossFit Montgomery – CF

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Warm-up

Metcon

A: Metcon (Time)

25:00 Time cap

Part 1:

0:00 – 11:00 1 Mile Run (you can scale the distance to finish in 11:00, if you finish before 11:00, rest until 11:00)

11:00 – 17:00

Complete:

18 – 12 – 6

Thrusters (95/65; 125/85)

Pull ups

(if you finish prior to 17:00, rest until 17)

17:00 – 21:00

15 – 12 – 9

Overhead Squat (95/65; 125/85)

Hang clean (same weight)

(if you finish prior to 21:00, rest until 21:00)

21:00 – 25:00

50 burpees
if you don’t finish the reps in a time frame, immediately stop and move on to the next part of the workout.

score is your total time

B: Metcon (AMRAP – Reps)

same workout as above, but this is where you can enter your reps from the workout.

so if you finish the workout, enter your time in A, and the reps in B everyone who finished should have the same number of reps)

if you don’t finish, enter 25:00 as your time in A, and the reps in B.

Mobility

Good week this week! Spend some time rollin’ out

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