2020-11-13

CrossFit Montgomery – CF

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Warm-up

Weightlifting

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

all sets are done at 55-65% of 1 rep. If the weight feels light, focus on good form and exploding up from the bottom of the squat.

Remember, speed on the bar = force applied to the bar. More force applied, more weight moved in the long run.

Metcon (AMRAP – Rounds and Reps)

Friday the 13th:

13:00 AMRAP

6 C2B Pull-Ups

4 Front Squats (135/95; 165;125)

3 barbell burpees

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