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Workouts

WEEK 11, DAY 3

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

Deadlift (1 x 1)

Bench Press (1 x 1)