CrossFit Montgomery – CF
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)
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