Categories
Workouts

2015-12-03

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 1:00 Jump Rope

Clean and Jerk Warmup w/ Barbell

– 5 Hang Shrug

– 5 Hang High Elbows

– 5 Hang Clean

– 5 Front Squat

– 5 Squat Drop

– 5 Full Squat Clean

– 5 Press

– 5 Push Press

– 5 Push Jerks

Metcon

Metcon (AMRAP – Reps)

AMRAP – 9:00

– 20 Ground to Overhead (65#/45#)

– 7 Bar Facing Burpees

– 15 Ground to Overhead (75#/55#)

– 7 Bar Facing Burpees

– 10 Ground to Overhead (95#/65#)

– 7 Bar Facing Burpees

– 5 Ground to Overhead (135#/95#)

– 7 Bar Facing Burpees

– Max Reps Ground to Overhead (155#/105#)
RxPlus:

– Ground to Overhead (95#/65#)

– Ground to Overhead (135#/85#)

– Ground to Overhead (155#/105#)

– Ground to Overhead (185#/135#)

– Ground to Overhead (225#/155#)