CrossFit Montgomery – CF
Warm-up
Run 400m or Row 500m
:30 Samson Stretch (each side)
2 Rounds
5 Strict Pull-ups
10 Push-ups
15 Air Squats
5 Plank Lunges
2 Rounds
5 Strict Pull-ups
10 Push-ups
15 Air Squats
10 Wall Squats
A: Back Squat (6-4-2: Complete w/in 15 min)
Squat Wave
Wave #1
Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
Set #9 – 2 Back Squats @ 80% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 52% of 1RM Back Squat
*Score 2 Rep Back Squat in Wave 3
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
30 Air Squats
100m Run
10 Push Jerks (135/95)
Rx+ 155/105