CrossFit Montgomery – CF

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Warm-up

Weightlifting

Back Squat, Wave Set #2

0:00 – 2: 00 6 @ 55%

2:00 – 4:00 4 @ 60%

4:00 – 6:00 2 @ 65%

6:00 – 8:00 6 @ 60%

8:00 – 10:00 4 @ 65%

10:00 – 12:00 2 @ 70%

12:00 – 14:00 6 @ 65%

14:00 – 16:00 4 @ 70%

16:00 – 18:00 2 @ 75%

Metcon

do A or B.

Everyone does C

Only do GHDs if you are comfortable with the movement and can do large chunks with good form and little to no rest.

A: Metcon (Time)

Super-Set #1

4 Rounds

15 GHDs

15 Strict Pull-ups

*rest as needed or as equipment demands

B: Metcon (Time)

Super-Set #2

4 Rounds

15 Candlesticks

15 Strict Pull-ups

C: Metcon (AMRAP – Reps)

4 Attempts for Reps

4 attempts at max unbroken push-ups (strict HSPU for Rx+). Score is average # of reps across the 4 rounds.

Rx+ – Strict HSPU

rest :30 seconds between sets