CrossFit Montgomery – CF
Warm-up
3 Rounds
200m Run
10 Bootstappers
10 Plank Lunges
10 Hollow Rocks
10 Superman Rocks
10 Russian KB Swings
10 Goblet Squats
A: Back Squat (5-3-1)
Squat Wave
Wave #1
Set #1 – 5 Back Squats @ 73% of 1RM Back Squat
Set #2 – 3 Back Squats @ 78% of 1RM Back Squat
Set #3 – 1 Back Squats @ 83% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 78% of 1RM Back Squat
Set #5 – 3 Back Squats @ 83% of 1RM Back Squat
Set #6 – 1 Back Squats @ 88% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 83% of 1RM Back Squat
Set #8 – 3 Back Squats @ 88% of 1RM Back Squat
Set #9 – 1 Back Squats @ 93% of 1RM Back Squat
Set #10 – 15 Front Squats @ 54% of 1RM Back Squat
*Score 1 Rep Back Squat in Wave 3
Finisher
2 Rounds
100m KB Front Rack Carry (53/35)
40 Banded Pull-aparts
40 AbMat Sit-ups