Month: October 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A: Metcon (Weight)

Five Rounds

– 3 Sumo Deadlift

– 3 Rope Climbs

B: Metcon (Time)

For Time

– 10/8/6/4/2 Deadlift (225#/155#)

– 200m Run

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Five Rounds

– 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg)

– 3 Goblet Squats w/ 2 Pause at Bottom

Weightlifting

A: Tempo Front Squat (5 x 1 @ 31X1)

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1.1 Squat Clean
Score: Weight + Rounds

Finisher

C: Metcon (Time)

21-15-9 Reps For Time:

– Wall Ball (20#/14# @ 10’/9′)

– Burpee
RxPlus:

– KB Swings (32kg/20kg)