CrossFit Montgomery – CF
Warm-up
2 Rounds
100m Run
5 Strict Pull-ups
10 Push-ups
15 Air Squat
then
15 Hollow Rocks
15 Supermans
10 Plank Lunge w/reach
Primer
3 Sets
8 Suitcases Deadlifts
8 Double Kettlebell Front Rack Step-ups (4 ea leg)
A: Back Squat (1 Rep)
Squat Wave
(Every 2 min)
Wave #1 –
0:00… Set #1 – 3 Back Squats @ 60% of 1RM Back Squat
2:00… Set #2 – 2 Back Squats @ 65% of 1RM Back Squat
4:00… Set #3 – 1 Back Squats @ 70% of 1RM Back Squat
Wave #2 –
6:00… Set #4 – 3 Back Squats @ 65% of 1RM Back Squat
8:00… Set #5 – 2 Back Squats @ 70% of 1RM Back Squat
10:00… Set #6 – 1 Back Squats @ 75% of 1RM Back Squat
Wave 3 – Every 90 seconds
12:00… Set #7 – 1 Back Squat @ 80% of 1RM Back Squat
13:30… Set #8 – 1 Back Squat @ 83% of 1RM Back Squat
15:00… Set #9 – 1 Back Squat @ 86% of 1RM Back Squat
From 15:00 – 25:00 build to heavy single for the day
*score heaviest 1 Rep