CrossFit Montgomery – CF
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 5 PVC Pass Throughs
– 5 PVC Overhead Lunges (each)
– 5 PVC Whirly Birds
– 5 PVC Overhead Squats
– 5 PVC Sot Presses
Weightlifting
A: Shoulder Press (EMOM – 8:00: 1 Rep @ 90-95% of 1RM)
Metcon
B: Metcon (AMRAP – Reps)
AMRAP
– 3:00 Thruster (95#/65#)
– 3:00 Power Cleans
– 3:00 Deadlifts
RxPlus
Thruster: 135#/95#
Anabolic Add-On
C: Anabolic Add-on – Cycle 2 Friday (No Measure)
Four Rounds
– 10 Pelican Curls
– 10 Ring Rows