CrossFit Montgomery – CF
Warm-up
Run 800m
2 Rounds
5 Scap retractions + 5 Strict Pull-ups
10 Russian KB Swings
10 Goblet Squats
Primer
2 Rounds
8 Suitcase Deadlifts
8 Double KB Front Rack Step-ups (4 ea leg)
A: Back Squat (5-3-1)
Wave
Wave #1
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squat
Set #10 – 15 Front Squats @ 52% of 1RM Back Squat
*Score 1 Rep Back Squat in Wave 3
Finisher
2 Rounds
20 KB Front Rack Reverse Lunges (35/25)
20 Banded Good Mornings