CrossFit Montgomery – CF
Warm-up
2 Steady Rounds
20 Russian KBS (53/35lbs)
:20 Hanging L-Sit or on Parallettes
6-12 Banded Strict C2B Pull Ups
100m Run
Strength/Skill
Deadlift (4 x 10)
Rest 2-3 Minutes
Heavy (use a weight that you would normally have to break up to complete);
this is NOT a 10RM
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
50′ Goblet Lunge (53/35lbs)
10 Pull Ups
Use one KB