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 (3-1)
Squat Wave
Wave #1
Set #1 – 3 Back Squats @ 80% of 1RM Back Squat
Set #2 – 1 Back Squat @ 85% of 1RM Back Squat
Wave #2
Set #3 – 3 Back Squats @ 80% of 1RM Back Squat
Set #4 – 1 Back Squat @ 88% of 1RM Back Squat
Wave #3
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 –1 Back Squat @ 91% of 1RM Back Squat
Wave #4
Set #7- 3 Back Squats @ 80% of 1RM Back Squat
Set #8 – 1 Back Squat @ 94% of 1RM Back Squat
Set #9 – 15 Front Squats @ 56% of 1RM Back Squat
*Score 1 Rep Back Squat in Wave 4
Finisher
2 Rounds
Max Strict Pull-ups
20 Double KB Russian Swings
20 Double KB Step-Back Lunges