2019-12-02

CrossFit Montgomery – CF

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Metcon

5:00 between metcons

A): Metcon (2 Rounds for reps)

4:00 AMRAP

7 Thrusters (95/65; 125 /80)

7 Toes 2 Bar

2:00 Rest

4:00 AMRAP

7 push ups

7 front squats (95/65; 125/80) from the floor

B): Metcon (Time)

18:00 time cap

For time:

Buy in: 800m row

Then–

3 rounds:

10 alternating box step ups, with 1 dumbbell (50/35 pound) (20/16in box)

10 total alternating overhead lunge with same dumbbell (alternating steps, not what arm you’re using on dumbbell)

10 single arm dumbbell cleans (same dumbbell)

Cash out: 200 double unders

Mobility

Roll out lats and quads.

Stretch out hammies and shoulders.

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