CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Weightlifting

3:00 rest between A and B.

20:00 total for today’s weightlifting

A: Back Squat (14:00 to find a heavy 1 rep for the day)

Back Squat (EMOM for 3 rounds do 3 reps at 70% of part A)

Metcon

Desired stimulus: just stay moving for the 4 minutes and use the built in rest to recover.

Try to get the same number of reps each round and maintain a steady pace.

Metcon (AMRAP – Reps)

15:00 Rotating EMOM

Station 1: Hollow Rocks

Station 2: Kettlebell swings (24/16kg)

Station 3: Strict Pull-ups

Station 4: Burpees over the KB

Station 5: rest