CrossFit Montgomery – CF
Warm-up
500m Row
15-12-9
Empty Barbell Good Mornings
Stiff leg Deadlifts
Abmat Sit-ups
A: Metcon (Weight)
Every 90 seconds
Deadlift
(3-1-3-1-3-1)
*Start the first set @ ~70% and increase each round
B: Metcon (Calories)
AMRAP 3:00 x 4 Rounds
AMRAP 3:
21 Deadlifts (155/105), 21 Hand-Release Push-ups
Max Cal Row in Time Remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135), 18 Hand-Release Push-ups
Max Cal Row in Time Remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155), 15 Hand-Release Push-ups
Max Cal Row in Time Remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185), 12 Hand-Release Push-ups
Max Cal Row in Time Remaining
*Score total calories