2020-08-07

CrossFit Montgomery – CF

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Warm-up

Weightlifting

if your back is tired from yesterday’s deadlifts, consider going a little lighter than usual on the squats and focusing on good form, and speed out of the bottom.

18 minutes to complete, including back squat warm-up sets

Back Squat (5/5/5/5/5)

Metcon

Metcon (5 Rounds for reps)

5 Rounds-

3:00 AMRAP, 1:00 Rest

AMRAP 1:

12 burpees, then max sit ups

AMRAP 2:

12 burpees, then max double unders

AMRAP 3:

12 burpees, then max single arm dumbbell push press (50/35) (alternate as you wish)

AMRAP 4:

12 burpees, then max box jumps (24/20)

AMRAP 5:

12 burpees, then max toes 2 bar

*Burpees do not count as reps towards your score.

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