CrossFit Montgomery – CF
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 3 Plank Lunges
– 3 Plank Samsons
– 3 Plank Squats
Weightlifting
A: Back Squat (4 x 10 Reps @ 65% of 1RM Every 3:00)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
EMOM – 12:00
– 1 Deadlift + 1 Hang Clean + 1 Hang Squat Clean
Score: Total rounds + heaviest weight.
Note: Perform at least 6 reps at or above the weight you enter for your score. One or more of the cleans must be a squat clean.
Anabolic Add-On
C: Anabolic Add-on – Cycle 1 Tuesday (Weight)
Four Rounds
– 10 Double KB Press
– 10 Ring Row