CrossFit Montgomery – CF
Warm-up
2 Steady Rounds
20 Russian KB Swings (53/35lbs)
20 Dead Bugs
:30 Dead Hang
5 Ring Dip Negatives
1000m AAB or 500m Row
Strength/Skill
Every 5 Minutes for 25 Minutes (5 sets)
5 Deadlifts @ 75-85%
5 Bench Presses @ 75-85%
Ensure you rest at least 1 minute between deadlifts and bench presses.