CrossFit Montgomery – CF
Warm-up
10 Burpees
20 Aframe Toe Touches
Then:
AMRAP 5 Minutes
3 “Pig Flips”, building in weight
100m Run
50m Farmer’s Carry/Sandbag Carry
*Pig Flip: 1 rep = 1 deadlift + 1
hang power clean + 1 jerk
*Alternate rounds between
farmer’s carrying and sandbag
GAMES WEEK
The Capitol (Time)
Rx+:
15 Pig Flips* (205/135lbs)
2-Mile Run
200m Farmer’s Carry (70s/50s)
100m Sandbag Carry (150/100lbs)
30 Sandbag Bear Hug Step Ups (150/100lbs) to 12″
Rx:
15 Pig Flips* (155/105lbs)
2-Mile Run
200m Farmer’s Carry (70s/50s)
100m Sandbag Carry (100/70lbs)
30 Sandbag Bear Hug Step Ups (100/70lbs) to 12″
Scaled:
15 Pig Flips* (Heavy lbs)
1-Mile Run
200m Farmer’s Carry (50s/35s)
100m Sandbag Carry (70/50lbs)
30 Weighted Step Ups to 12″
*Pig Flip: 1 rep = 1 Deadlift + 1 Hang Power Clean + 1 Jerk