2020-01-09

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CrossFit Montgomery – CF

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Warm-up

Weightlifting

A: Deadlift (6/4/2 X 3)

E2MOM

6 @ 55%

4 @ 60%

2 @ 65%

6 @ 60%

4 @ 65%

2 @70%

6 @ 65%

4 @ 70%

2 @ 75%

Metcon

start about 5 minutes after deadlifts.

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

At a steady pace-

Each round is:

25m farmers carry (1 rep)

25m front rack carry (1 rep)

3 wall walks

5 strict pull ups

7 tire flips

10 sledge strikes
similar to an Underground Strength day, choose weights that are challenging, but doable. More about moving with good form than busting out a ton of rounds.

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