CrossFit Montgomery – CF
Warm-up
2 Steady Rounds
20 Calories (any machine)
20 Russian KB Swings (53/35lbs)
20 Dead Bugs
:30 Dead Hang from Bar
5 Push Up Negatives
Strength/Skill
Every 4 Minutes for 24 Minutes (6 sets)
1 Deadlift @85%+
1 Bench Press @ 85%+
Rest as long as needed between lifts to ensure one does not impact the other