2020-02-03


CrossFit Montgomery – CF

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Warm-up

Weightlifting

Deadlift (20:00 to find a heavy 2 rep for the day)

20 includes warm up sets

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP:

1/1/10, 2/2/20, 3/3/30, 4/4/40…until 10 minutes are up

Chest to bar pullups

Toes to bar

Double unders

round = the last round you finish (so if you finish 6 c2b, 62b and 60 double unders, the round completed is 6)

reps = additional reps

scale c2b -> regular pull ups-> banded pull-ups->ring rows

scale t2b -> knee raises -> candle sticks

double unders -> 2:1

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